Category Archives for "Fitness"

wrestling personality

The House Of Glory Wrestling Fan Page

House of Glory wrestling is an American-based wrestling promotion founded in 2012 by its owner Amazing Red. House of Glory (HOG) is based in Ridgewood in New York and serves as a wrestling school and a full promotion center.

Since the establishment of the HOG, the following are the consecutive championships held concerning the order of occurrence from the earliest to the latest:

House of glory wrestling tag team champions

The House of Glory Tag Team Championship

The HOG Tag Team Championship is a highly professional wrestling championship whose owner is the HOG. The title was established and launched on November 15, 2013. The very young bucks were the inaugurated champions. FBO held the most reigns, individually and well as a team, with two others. The team of Amazing Red and Crimson had the longest reign reigning for 378 days, while Anthony Gangones team and Joey Janela had the reign at 84 days.

The present champions are the New York Wrecking Krew, who are currently in their first reign. They won the vocational titles at House of Glory’s “Never Trust A Snake” as on July 1, 2017, in Elmhurst New York.

 

heavy weight champion

The House of Glory Heavyweight Championship

The house of glory Heavyweight Championship is one of the professional wrestling championship owned by the great HOG promotion. The title was launched and inaugurated on August 16, 2014. Every holder has had only one reign each. Ricochet was an inaugural champion, with his reign being the
shortest at a duration of 125 days. Anthony Gangone’s reign was the longest with a length of 328 days.

The current champion of late is Amazing Red, who is in the first reign. He defeated Anthony Gangone as at August 18, 2017, at House of Glory’s “High Intensity 6” in Elmhurst, Newyork.

 

The House of Glory Crown Jewel Championship

The HOG Crown Jewel Championship is as well professional wrestling championship owned by the entire HOG promotion too. The title previously named as the house of glory Elite Championship was created and debuted as on December dated 11, the year 2015, and serves as the primary promotion mid-card championship.

Ken Broadway was the inaugural champion, and also shares the record of most reigns with the mighty Anthony Gangone at two reigns. Broadway’s second reign was the longest at a duration of 281 days, while his first was the shortest at just zero days as he had to defend during the same night he was awarded
it and subsequently lost it out.

The champion of today is Anthony Gangone, who is in his second reign. He defeated Lio Rush in a title for a title match (with his HOG World Heavyweight Championship also on the line) at House of Glory’s “Never Trust A Snake” on July 1, 2017, in Elmhurst New York.

 

House Of Glory Wrestling Wiki

HOG is just a fantastic wrestling promotion. They are considered the best advancement in the entire state of New York. The house of glory is even more attractive today and much recognized as the first promotion. House of glory is just the perfect place to go. One could wish to train under Amazing Red someday.

By far it is the best place in the world to train. You do not just pay to use somebody’s ring or to get formed by other associated students. Amazing red gets into the ring and takes bumps for the students plus you can visualize it in the quality of students that come out of that school like (Marq Quen, Andy Lee Ray Anthony Gangone, Smiley, and Pandaman).

 

The House of Glory Wrestling School

The HOG wrestling school -located in a small building at 564 Woodward Avenue- is simply a fantastic promotion The wrestling school has enough room. The rooms are for a wrestling ring, a workout area with some few exercise machines, and a tiny changing room where trainees/students get out of their street clothes, put on their trunks and turn into their wrestling gimmick.

Baez is the co-founder of the HOG wrestling school. With a little money in his savings account, Baez wanted to start a wrestling school and use Figueroa’credentials because of his notoriety, and shortly after that, in December 2010 HOG Wrestling School was born.

It was hard, but they had a lot of heart and dedication to keep going. And now they are successful having the biggest wrestling school in the whole of New York. They also had thoughts that if they kept on going at the rate, they could have the most major wrestling school in the entire East Coast.

As the wrestling school grew up, so did Baez’s aspirations grow as well. He wanted to take the house of glory from a pure wrestling school to a great wrestling promotion.

The atmospheric conditions class of beginners were at the house of glory wrestling school was an intimidation because it was friendly ; almost everyone shook the founder’s just before entering the ring to start the grappling with each other individual in the ring. The energy was so aggressive that all playful, active and inclusive, like a cross in between a fight club and a community center where people get fit. Soon it was time for the newbies to take a bump within the premise of the HOG school.

The HOG wrestling most shows, much like those of the school, started at a slow pace. For their very first show, Baez sold out only 80 tickets, and this was to his family members and friends. But currently, the promotion has grown much exponentially, with the last house of glory show drawing more than 2000 fans.

Baez, With the help of his friends Figueroa and his wrestling connectivity, is now able to bring on board big names within the wrestling industry to his most shows. Performers like Rob Van Dam, The Hardy Boys, Rob Van Dam, The Dudley Boys, have been to the HOG wrestling school.

Currently, the HOG is not just a school, but a great wrestling company or a “promotion” as they commonly refer to it. It produces live shows and promotes talent development on a professional level.

The Alumni of the house of glory wrestling school include Matt Striker, Jay Lethal, and Tommy Dreamer, to name just but a few.

wrestling personality

House of Glory Wrestling Roster

The HOG wrestling roster is an event in which best and unknown future of pro wrestling personalities compete such as:

  • Amazing Red
  • Chris Seaton
  • Marq Quen
  • Monsta Mack
  • Sonya Strong
  • TJ Marconi
  • Toasty Tommy
  • Dan Maff
  • Ethan Carter III
  • GH Flanders
  • Isiah Kassidy
  • Ken Broadway
  • Mante
  • Anthony Gangone
  • Chris Dickinson

 

 

1 mountain bike picture

How To Choose From The Roster Of Best Beginners Mountain Bikes

The Best Beginner Mountain Bike Guide To Stay Fit and Have Fun

Are you frustrated with the daily drive to work and thinking about cycling as an alternative? Maybe you fear embracing cycling because you are poor at it. You are probably wondering what bicycle to buy just in case you develop the courage to cycle or you just want to have a healthy way to get to work.

Worry not, nature has it fair side, therefore best mountain bikes for beginners are available that will give you comfort and guarantee you safety as you ride.

 

Best Entry Level Mountain Bike

picture of the van dessel mountain bike

Van Dessel Whiskey Tango Foxtrot Rival 22

 

This bike is comfortable in almost all terrain. This bike can accommodate tires ranging from 23mm-2.1 inches hence making it capable of handling paved tarmac, smooth dirt trails, and everything in between. This bike is belt drive compatible in case you decide to ditch the ancient chain-and-cassette
setup. With these kind of qualities, the bike is ranked amongst the best entry level mountain bike for beginners.

Best Beginner Mountain Bike

giant mountain bike

Giant Trance 27.5 3

This bike is well known for its midsize 27.5” wheel platform. It is an affordable and made of aluminium. Special in the sense that it can help overcome chunky obstacles and at the same time deliver a snappy,
playful ride. This bike has a nice braking system that is facilitated by the hydraulic disc brakes that have 160mm rotors in front and at the back.

Best Beginner Mountain Bike Under $1000

picture of trek 74 hybrid mountain bike

Trek 7.4 FX Disc

This is a budget friendly commuter bike that will ensure you are rolling on the path to a better health and fitness. This bike has a drivetrain with a triple chain ring that ensures when riding you will not run
out of gears regardless of how steep a hill is.

This bike has a frame where cargos can be mounted to facilitate smooth cycling. The presence of disc brakes ensures consistent and modulated stopping power during torrential downpours therefore avoiding accidents. With these qualities, the Trek 7.4” FX Disc bike is a really good mountain bike for beginners.

 

Good Beginner Mountain Bikes Under $500

Cannondale Slate 105.

This bike has an aluminium frame rig which connects the frame geometry, quick handling and drop bars. These characteristics makes this bike to be ridden anywhere making it a really good choice for starters.

 

Diamondback Century Sport.

This is an affordable bike, that has an upright riding position make it easy to climb hilly terrain and also has a friendly gear system. It has a stiff aluminium frame which assures the pedal power in is equal to the
efficient forward propulsion out. The thickness of its tires ensures that there is an advanced traction and bump absorption compared to thinner tires these qualities makes this bike among the best mountain bikes for beginners.

 

Specialized Roubaix SL4 Disc

This bike is mainly designed for rough terrains. It has wheels that are tubeless meaning you can ran lower tire pressure minus the panicking about pinch flats thus this is one of the best mountain bikes for starters under $500

Fezzari Wiki Peak 29er

This is termed as the best mountain bikes for beginners because it is designed in many ways that will ensure you get the best size and setup equally its price is low. All you need to do in order to get the best bike in this category, specifically for you, is to provide your details that include riding style, weight, height, and arm length. With these details in mind the producer the makes the best bike for you and ships it to your destination.

With this unique factor, whereby a bike is made based on the qualities or the rider; this therefore makes this bicycle one of the best mountain bikes for beginners.

 

Mountain Bike Guide Wrap-Up

You can now get on the road and start riding. Hopefully this article allow you to identify the best bike that suits you best and join the millions of people cycling globally. Check out more mountain bike reviews at https://fitnessgeko.com

1 pictures of keto supplements

Different Types of Keto Supplements And Their Benefits

Within the last few years, the keto supplements have become a popular way to support those individuals that want to do ketogenic diet or want to maintain a healthy level of ketosis in the best way possible. However many people do not know the different types of keto diet supplements and how they can be of benefit to them when they decide to go keto.

When you understand the different supplements for keto, you are much aware of what your bucks are buying and how they will be important to you rather than buying something and not getting what it claims in return.

Additionally, it’s critical to know some of the benefits that you reap when you decide to go keto supplements way since at some point it becomes unrealistic to maintain a steady ketogenic state 24/7.

Overview of Benefits Of Keto Supplements

  1. Reduced risk for diseases
  2. Fewer chances of having an inflammation
  3. Your mental focus increases
  4. Enhanced regulation of blood glucose
  5. Enhanced cognitive performance
  6. Faster loss of weight and reduced hunger

 

Different types of best keto supplements to maintain a healthy lifestyle

There are 4 basic types of keto supplements on the market, hey are as follows:

A) keto salts

b) keto esters

c) keto oils

d) not real ketones

 

Keto salts

They are also referred to as keto mineral salts or BHB mineral salts. They are usually formed when a keto is bound to salt mainly of calcium or sodium, magnesium or potassium to improve absorption rate.

All supplements available in the market as for now are all salts, and they are most recommended for use to the average consumer

 

Keto esters

When you decide to take the esters, it means you are getting the raw BHB ketone itself without salts or other compound bound to it. The benefit with this supplement is that the body can absorb the keto quickly and raise the blood ketone more. They are however not used commercially and are mainly in research

The one thing to be prepared for is the taste of these exogenous supplements. The user of ester have often described it as pretty terrible to swallow, and also gut distress is a common side effect.

 

Keto oil supplements

Using oils is another option one can decide to use to add ketone to the body, however it is not a direct pathway like ingesting keto themselves. Example of oils that you can use are the coconut oils, or the more concentrated MCT (medium chain triglyceride) oils powder that has medium chain fatty acids that help in boosting the ketones in the body.

The difference between the keto salts and esters compared to the oil supplements is that the salts can be digested quickly and converted into energy. For the oil supplements, it means that they have to be broken down first before the energy is produced.

 

Fake Keto Supplements

Buyer beware: some of the products in the market seem to contain ketones in them but are not real keto supplements. An example is the raspberry ketones. Although they have gained popularity over time, they have nothing to do with ketone bodies or ketosis.

 

Are Ketogenic Supplements For You?

Whenever you doubt purchasing the keto supplements, it’s good to do a good research to have a clear and understandable information about that particular keto supplement.

Keto supplements are a good way to maintain a healthy lifestyle and improve the body performance. The ketones provide energy and moderate speed of energy delivery when one uses the oil supplements

1 picture of knee braces

A Look At The Best Knee Braces For Runners and Athlete’s

What knee brace is best for running? Brace Access has an excellent article on this question. These days just getting out of our “couch potato” states to be active deserves a gold medal. The motivation and drive to be fit and healthy through exercise tend to be branded in a select few individuals who give it they’re all. A popular form of staying fit tends to be running as it can be calming to the senses.

However, a common drawback known as knee pain arises commonly as a concern to fellow runners. To tackle the issue of knee pain, knee braces have been a popular solution. However, with a vast array of braces found in the market, it can be hard to find the right one in terms of the type of brace and the best knee braces in the market today for running.

Type of Braces

There are instrumental differences found in different types of braces that are tailored to suit each runner differently. So, determining the best type in detrimental.

Knee Bands: This form of compression is best for the runner who has a stressed patellar tendon, runner’s knee, and tendonitis. It can also be used to decrease the chances of sprains. It is only recommended to be used for mild pains in the knee.

Knee Tape: This tape reduces soreness and mild aches and is best for runners looking to take pre-preventive measures to decrease chances of wounding themselves. A major plus is that it lacks the bulky weight other knee braces tend to carry.

Hinged brace: This tends to be an extremely bulky brace that’s the main function is to avoid the individual to extend their leg. It is only used for individuals who have recently gotten surgery or are trying to recover from a more severe form of injury. Ideally, runners who require this brace shouldn’t even be running.

Neoprene brace: This brace warms and compresses joints and muscles through the method of insulation. It is ok for runners as it is not as bulky as a hinged brace, but still can be a bit uncomfortable when trying to run in it. It is mainly used to avoid bruising or reducing the intensity of an already bruised knee.

Patella stabilizing brace: Like the knee bends, the patella stabilizing brace tends to help protect the patella and prevent tendonitis. It is known to offer more protection than a knee band and still be comfortable for running. Therefore, it is used for more severe rigor in comparison to the knee bands.

Arthritic knee brace: This brace tackles arthritis by reducing the number of bones rubbing together. Naturally, it reduces pain while runners with arthritis are in motion.

 

The Top Knee Braces

Neo G Medical Grade VCS Advanced Hinged Open Patella Knee Brace: This brace was designed to tackle multi-faceted issues including pain from a sore patella, arthritis, and runner’s knee. It even helps avoid sprains while running as it is a joint combination of the neoprene and hinged braces mad into one brace.

Tuff Brace Athletics Knee Brace and Support: This Velcro based brace is mainly designed to deliver the optimum compression needs tailored to everyone. However, it is also multifaceted in its features as it offers stable padding for those with a weak patella and helps reduce swelling that is associated with arthritis and runner’s knee.

3 picture of fitness app

What Is The Best Home Workout App?

Regarding physical fitness, who wants to go it alone or wing it? Of course, you probably already understand what you should be doing, but the difference between knowing and doing is often an ongoing battle for folks new to a healthy lifestyle. Luckily for us, technology is staying up to date! What is the best home workout app?

For iPod Touch and iPhone owners, there is are plenty of apps to reinvigorate a ho-hum workout routine. In fact, you won’t even need to sweat about finding the best apps for your workout because I have already made a list of the top fitness apps in the App Store. All that’s left for you to do is download and press play on your new fitness regime.

 

Beat Burn Treadmill/Outdoor Trainer

 

The interval workouts are all the rage and for a good reason. They are an efficient format of exercise to achieve fat loss, muscle gain, and cardiovascular fitness. This unique app makes interval work fun and exciting. Beat Burn uses the cadence of music to initiate changes in pace. There’s even an on-screen coach for direction and is a display of the interval, speed, calories burned, and incline if applicable.

 

IPump Pilates

You can bring a top Pilates trainer with you wherever you go. This application features instructor Kristin McGee and gives you access to over 60 Pilates images in a progression of levels, from beginning to advance. This inspirational app allows you to target specific areas with simple yet challenging exercises, and also lets you log and track your progress.

 

Pump & Fitness Builder

 

Here is an exercise database that will keep your heart pumping and muscles burning. This app features an extensive selection of fitness building exercise videos which can be searched using various criteria. You can search work out by location (where the activity will be performed such as home or gym), by a targeted goal (abs, cardio, legs), or by keyword. And it allows you to edit workouts, or create your own.

 

Run Mate

 

This personal trainer is designed for beginning runners who are looking for a training schedule to prepare them for their first 5K, and also for more seasoned runners who would prefer to create their format of speed work, tempo runs, and hill training. This application sets you on the right course and helps you create the right training plan for you. With your entire workout program established, it is much easier to stay the course.

 

MotionTraxx Radio

To push you to the next level and to add variety, this app allows you to stream various workouts to your Smartphone. Choose from interval work, constant exercise, running, walking, even boot camps. This is all set to dance music, and you can choose the appropriate tempo.

 

When technology converges with personal health, the resulting apps make it difficult to put forward a convincing excuse to wiggle out of your fitness routine.

There are just too many fun and creative ways to stick to your health goals! Let these apps take the pain out of working out and prove the adage wrong. Make “no pain, more gain” your new mantra.

picture

Easy At Home Fitness Programs That Will Get You In Shape

Workout training is intended to create a healthy body. You have to decide what kind of training exercise you will use in order to reach your goal. You will also determine your workout schedule in contrast to your available time.

If you are a beginner, you might not know the right workout routine that fit your needs. Because of that, here are sample workout routines that you can do at home.

 

10 Week Mass Building Program

 

This workout routine is intended for building muscle that will span for 10 weeks at 4 days each week. This workout is created in order to increase your muscle mass as much as possible. This workout will train 4 different muscle groups each day, achieving a whole body muscle exercise by the end of the week. This workout will use heavy and compound exercises in order to produce maximum results.

 

This workout is a split 4-day routine, meaning you will workout on two consecutive days then rest. The next day after rest, you can continue the two days left for the week. It is recommended to do this on Monday, Tuesday, Thursday, and Friday. The whole workout routine will last 52 minutes per day.

 

Since this is a heavy workout exercise, this may become overwhelming for beginners. This is a good muscle building workout for experienced male and female.

 

15 Minute Burner: 4 Day Fat Loss Program

 

This workout program is intended for people who want to lose fat that have a tight schedule. Using circuits and barbells, you can achieve a slimmer body in just 4 days. This is perfect for people who have a very tight schedule but want to stay in shape.

 

This workout program is designed to achieve results in a short amount of time. Because of that, the program is compressed and is composed of heavy liftings. There will be no rest in between exercises so be ready for a heavy and strenuous workout routine.

This workout requires barbells and dumbells so it is not possible if you don’t have the equipment.

 

This is available for both men and women. However, this is also quite overwhelming for beginners because of the compressed workout exercises even if it only takes 15 minutes. The most important factor in this workout program is your motivation for 4 days.

 

10 Minute At Home Body Workout

This workout is intended for those who don’t have the leisure to go to the gym. If there is no gym within your vicinity, it is not a hindrance to your own fitness routine. This type of workout can be done at home using only a pull-up bar, and your own body weight.

 

The workout is doing chin-ups and push-ups for 10 minutes. This is very easy even for beginners. You will do each work out alternately. A good start is doing 6 chin ups, after that, you can get down and do 10 push-ups. Repeat this routine for 10 minutes. You can increase this by doing 12 chin ups then 20 push-ups.

 

This workout program may seem easy, but this program will test your own strength and dedication. This program is hard to execute at first but will get the hang of it easily.

two men running

How lifestyle affects health and fitness

Most everyone knows that to stay healthy you have to eat healthy. Diet is only half of the equation, however. Regular physical activity has marked health benefits. Besides reducing your risk for cardiovascular disease, diabetes, and even certain cancers, exercise builds a strong body that you can be proud of. Below we’ve compiled some information on workout routines for people of various skill levels and commitments. There’s something here for everyone, from a newbie trying to stay healthy to those wishing to start bodybuilding.

 

Beginner Bodyweight Training Routine

This is a routine designed for the complete beginner, and it can be adjusted and modified as you gain strength as you continue to push your body to new limits. Many people starting out training are filled with excuses. They don’t have the time, or maybe they don’t have access to any fancy equipment. The truth is, you can gain lean muscle and stay in tip-top-shape just using your body by itself.

 

You build muscle by tearing down and rebuilding muscle fibers, and this routine does just that by putting your body through various positions – without the need for weights!

 

If you can’t manage to do this entire routine, just do as much as you can and you’ll start building strength. Also, make sure you do some basic cardiovascular exercise to warm up so that you avoid injuring yourself during this workout routine.

Routine

 

● 20 body-weight squats

● 10 pushups

● 20 walking lunges

● 10 dumbbell rows (Just use something heavy, like a milk jug!)

● 15 second plank

● 30 jumping jacks

 

If you’re unfamiliar with how exactly to perform these movements, there are plenty of resources and videos online that show you the correct form for each exercise. Check out YouTube for detailed videos of each action.

 

Work through this routine 2-3 times a week, but never two days in a row. Your body needs time to rest – that’s when the muscle growth happens!

 

Weight Training Using Machines

If you’re intimidated by free weights or are worried about injury, you can look into doing the circuit on the weight machines featured in most gyms. Many machines nowadays give you directions on how exactly to use them for optimal results, so it’s as simple as paying attention to the instructions and working your way around the gym.

 

Machines are not the best option for those looking to build a big physique with balanced, practical strength. While it’s true that you build strength any way that puts stress on your muscle, the limited movement of the machine neglects the stabilizer muscles that support and enhance your newfound strength. Those serious about bodybuilding should opt for free weights, but weight machines are a reliable and safe option for those just looking to get in shape.

 

Free Weight Routine

 

For those wanting to maximize their muscle growth in a short amount of time and who have access to barbells, you can build a great physique with just a few different exercises. These exercises are called compound movements, and they engage many muscle groups at once. This is the most efficient way to build muscle, and takes the least amount of time out of your day.

 

Follow a program such as StartingStrength, which is great for beginners.

● Squats – 5 reps, 3 sets

● Bench Press – 5 reps, 3 sets

● Deadlift – 5 reps, 3 sets

 

And that’s it for phase one of the routine. The program changes things up a bit as you begin to gain strength, and you can view the full routine for free here. YouTube, again, is a great resource to learn proper form and avoid industry.

 

We hope that you’ve found what you’re looking for in one of these three routines. Any sort of strength training is better than nothing, so make the decision to improve your health and fitness with these new tools. Why not start tomorrow?

 

 

 

 

health_Fitness

Why Exercise is Important To Promotes Health And Fitness

We all know that a regular exercise and balanced diet helps us stay fit and healthy. Do you know that regular exercise is so important to women as compared to men? With regular exercise, you can keep multiple health problems at bay such as weight gain, type 2 diabetes, cardiac ailments, and hormonal imbalances.

If you didn’t already know this exercise is important for everyone. In most circumstances, the more you exercise, the healthier you are. Regular physical activity provides the body with several amazing health benefits, and it is recommended that healthy individuals exercise for at least 30 minutes every day. However, this number can be different for everyone depending on age, health status, and a few other factors. Let’s explore “why exercise promotes health and fitness?”.

1) Promotes weight loss

You can control your weight gain if your exercise regularly. Not only you will look better, but also feel more confident, and avoid various health problems too.

2) Keeps you busy and occupied

Yes, that’s true! There are many silly things that you can avoid in life if you manage to exercise regularly. No need to sit at home and go insane with routine life. You have lots of energy to handle day to day challenges and lead an exciting life by meeting new people around.

3) Keeps your heart healthy, and stress-free

If heart problems run in your family, exercise can safely add few more years in your life. With regular exercise, your heart rate improves; you start building muscles and lead a stress-free life! Do you know exercise helps you let go of unnecessary stresses from your life? Exercise assists prevent stroke and heart disease by decreasing blood pressure, LDL (bad) cholesterol and triglycerides and increasing HDL (good) cholesterol.

It strengthens the heart muscle and improves pumping capacity and blood flow. Exercise helps prevent and control type 2 diabetes through controlling glucose levels. Weight bearing exercise promotes bone formation and prevents bone loss associated with osteoporosis. By improving muscle strength, endurance and flexibility, exercise reduces back and arthritis pain.

4) Encourages your children become more self-disciplined

A recent health survey indicates that mothers, who exercise regularly, set a perfect example for their children. Their children become more successful, healthy, and self-disciplined. Many of them even join their mothers and indulge in physical activity at a young age.

5) Removes toxins from the body, cleanses energy channels

Chinese believe that sweating and hard exercise help people clean out the internal energy channels. Many studies indicate that people could successfully come out of various health problems by performing hard exercises regularly.The more muscle we have, the more energy we have. Therefore working out can help us to go about our daily activities more easily. Exercise delivers nutrients and oxygen to your tissues and helps your cardiovascular system work more efficiently.

The bottom line is that exercise provides the body with more benefits than downfalls. People who exercise regularly tend to have a better quality of life and health status. If you engage in physical activity, you will notice the benefits almost immediately. It is important to incorporate several types of exercise into your routine, so you don’t get bored. For example, run one day outdoors, use an elliptical the next, or do a workout video.

woman doing kettlebell cardio

Extreme Kettlebell Cardio Workout For Women

The Extreme Kettlebell Cardio Workout Guide For Women

From my previous post you know how important I think fitness is. That is why I am always on the lookout for great fitness equipment for woman. The best cardio workout for women must include kettlebell swings!

That’s right ladies; I said kettlebell swings. Forget about the treadmill and elliptical trainers. Those are a huge waste of time next to the ancient kettlebell. By now you may have heard of or at least seen the kettlebell and understand that this device is the real deal! Well, I’m here to tell you that it is.

The base strength endurance lift that you can perform with the kettlebell is known as the swing, and this single exercise utilizes hundreds of your working muscles and about 80% of your body’s total effort to pull it off. Read on if I have your attention.

All you need is movement

You see ladies kettlebell training is a movement-oriented style of training instead of a workout that focuses in isolating specific body parts. This is what makes it so effective. Because you are moving your body up against a constant resistance (the bell) you stand to achieve a tremendous amount of cardiovascular fitness and lean muscle mass. This is a cardio workout exercise that annihilates the fat.

The double arm swing is the base strength endurance lift of the kettlebell that is performed by you swinging it from between your legs up to chest level.

This single lift is highly exerting and will certainly get your attention the first time you try even 10 to 20 repetitions. To perform the lift, you must utilize the muscles of your hips and core to perform a technique that is known as the hip snap.

The hip snap is performed by you always flexing and extending at both your hip and knee joints to generate the necessary force to swing the bell. You must forcefully breathe with every set to maintain the tension and stability of your core throughout every swing.

You must also keep the arc of the ball tight to your body by keeping your shoulders retracted. This involves a total effort from both your mind and body. Kettlebell training is about a lot more than just “going through the motions.”

Here’s a great, fat burning kettlebell cardio workout for women you can do with a Kettlebell. The workout only involves three basic movements: Row, Clean and Press, and Swing.

Kettlebell Cardio Workout Superset

1. Kettlebell Row 2×10

 

2. Clean and Press 2×10

3. Rest 60 seconds

Rest 2 minutes

Swing, 4×20, rest 60 seconds

So for this workout, you’re going to start off with a superset. A superset is where you perform two exercises back to back with little to no rest in between. So complete 20 Kettlebell rows, and immediately move on to 10 Kettlebell clean and presses.

Rest 60 seconds, and repeat the superset. In the beginning, only perform two sets. As you progress, you can do up to 5 sets of each movement. Rest 2 minutes before performing the swings. For swings, show the 2-hand version.

Go all out for 20 repetitions, followed by a 60-second break. Repeat three more times for a total of 4 sets. Start off lighter, and build up as you progress.

What Kettlebells to buy?

I usually purchase a new kettlebell every few months. However, make sure the weight your purchase is slightly more than you think you can do.

For example. If you currently own a 16kg kettlebell, don’t go for a 20kg. Go for a 24kg. So for movements that you usually did ten repetitions for, you may only be able to perform 4-5 repetitions.

Build yourself up steadily to performing 10-20 repetitions with the new weight. This is how you build both strength and endurance with Kettlebells.

If you are interested in learning more about the kettlebell swing and other extreme kettlebell cardio workout ladies, then feel free to access the rest of my stuff on the subject for free. Remember that most anyone can train hard, but only the best train smart!

Guide For Successful Preparing For A Fitness Competition

As the owner of a successful gym, I work with a lot of people trying to reach high levels in the fitness world and check their capacity at various fitness competitions.

All of these people are working hard and passionately, taking care of their diet, keeping their figure slim and staying regularly updated regarding all sorts of news in the fitness world. However, fitness competition is probably the hardest routine they will ever experience and the extreme challenge to the mental and physical state, so usual working out probably won’t suffice.

Thus I have decided to run down the list of directions and instructions useful to anyone getting ready to jump into this adventurous and highly rewarding journey.

Be real when choosing fitness competition


Aside from many international huge fitness contests, there are many local and regional competitions you may take part in. After choosing the adequate division and the organization, do the thorough research.

Attend some local competitions to get to know the way fitness competitions work, read about current result and winner in your league and study about their preparation methods. Explore their results and estimate yourself realistically. Once you select few competitions of interest, contact the organization and get familiar with criteria and requirements. Be prepared for various registration fees, testing, pre-judging and several months of tough working out.

The period of intensive preparations

Fitness CompetitionDepending on the level of contest you choose to aim to, the required period of working out and preparations varies a big time. Most competitions require at least three months of organized, disciplined and systematized training based upon a steady plan and solid strategy. The best if lead by the professional fitness trainer with previous competition experience. You might need to change your usual fitness trainer and work with someone more skilled or more specialized in the fitness fields you have chosen to take part in.

Also, it is recommended to include a nutritionist and focus onto specific diet designed to boost you the right kind of nutrients and energy to go through all of this. The overall training should be divided into stages so that you can invest into every important element of your appearance. Combine cardio exercising with working on your shape and strength, but keep the elegance in mind. Also, consult the expert to include adequate supplements into your diet so that you can get the maximum out of your body.

Styling also matters

Fitness Competition

Yes, in the world of fitness competitors, appearance is also important. Some experts can help you choose the right suit and all other features, or you can analyze the current trends in previous competitions. Also, practice your posing and body language. Thus it can help you dominate on the stage and add a note of powerful to your performance.