Getting Real About Belly Fat

ABS & CORE:
Your core muscles go far beyond your abs. There are actually too many ‘core’ muscles to name here (there are over thirty). However what you should know is that if you work to strengthen your core and you will find a harmony between the pelvis, lower back, hips and your abdomen. You will firm the muscles in your back, obliques, pelvis, abdomen, and even the butt. Your core helps stabilize the spine. It also transfers force between the lower and upper part of the body, helping you have a powerful punch, an awesome tennis serve or a great jump shot. If your core is weak you can suffer from back pain and instability. Athletes with a weak core will see poor athletic performance and are more susceptible to injury.

Think about it this way- your core is involved in every single movement your body does. In your workouts and in your life. Therefore its important for you to train it correctly and in its entirety (not just the muscles you want to see in the mirror).
Kettlebells (which look like a cast-iron cannonball with a handle) are particularly good at sculpting a slim waistline because the odd shape causes the weight to be distributed unevenly. Your core muscles are continuously engaged throughout every motion to control the bell’s shifting center of gravity. In fact, a study commissioned by the American Council on Exercise found that eight weeks of training with kettlebells increased study participants’ core strength by 70 percent.

BELLY FAT?
As we mentioned above, to fight belly fat you must lift weights! You must also watch your diet and eat clean (as we discuss in every Kettlebell Kickboxing Guide and the 7 day Lean Book).

Of course belly fat comes on due to a great variety of reasons. Your lack of activity, poor diet choices (including over eating and/ or poor quality foods and bad pairing) can be a culprit. Stress is another huge factor that many people overlook when it comes to figuring out your mid-section:

CORTISOL
When you breathe incorrectly during exercise, or when you stress or get lack of sleep your adrenal glands release the stress hormone cortisol. That response, which is meant to give you a burst of energy for fighting or fleeing, causes you to accumulate and store fat specifically in your belly. Additionally, cortisol production can remain at high levels due to sustained stress, and leave you craving high-sugar or high-carb foods.
• Breathing correctly during exercise is crucial to controlling the production of this hormone during exercise! Look over Chapter 2 in this book to make sure you are breathing correctly.
• Stress! Cortisol is a stress hormone, so working out, breathing correctly during your workouts and sleeping well are all factors that can help you control this.

LEPTIN
Produced by your fat cells, leptin plays a role in appetite control. It can also slow your metabolism! How? Research has found that excess body fat can cause a condition known as leptin resistance, which means your brain isn’t affected by leptin even though your body contains higher levels of it.
• Exercise regularly and safely
• Eat clean
• Include strength training in your workout regiment

INSULIN
Every time you down a carb dominant meal or drink a sugary drink your blood sugar spikes up. In response, your body releases insulin, whose job it is to pull extra glucose (sugar) from the bloodstream. Gaining weight can often lead to insulin resistance, a condition in which cells become less responsive to the hormone, and to diabetes.
• Eat well and pair your foods correctly
• Avoid sugary meals in the am, or mid-day sugar packed snacks
• Exercise or get up and move instead of drinking a coke to get a boost of energy in
your day

Our fav ab workout moves? here’s just a taste of what youllfind in our home fitness programs

HALF kettlebell GET-UP

One of our favorites because you get bonus shoulder and glute work! We even include this with out a kettlebell in the 7 Day Lean
Similar to the TGU (a very traditional KB motion), we will only follow the traditional Turkish Get Up half way starting with the kettlebell in your right hand, right leg bent, in laying position your left leg and left arm should be out at 45 degrees in front of you
1. Staring in a laying position, as described above and staring only at your kettlebell (never look
forward or down)
2. Push yourself up to your left elbow.
3. Push yourself up to your left hand.
4. Lift your body up by pushing your hips up to
the sky – use your glutes.
5. Pause for a second, engaging your glutes and
keeping your abdominals tight.
6. Continue back down through the same exact
steps as you came up.
7. Repeat on one side for 1minute before changing,
or 10-20 reps a side.

KNEE HOLD

1. Hold one kettlebell in racked position (as pictured), elbows tight to the body.
2. Continue to get into your kickboxing stance, positioning your feet as illustrated above, But keeping your arms tight to the body, chest level.
3. Begin to bring the knee up with the rear leg and slightly move your shoulders, not the kettlebell to meet the knee (it should look and feel like a slight twist).
4. Now hold that position in place for 10 to 20 seconds 5. Make sure that you maintain a good posture and tight
KB BOB & WEAVE
core, do not collapse your back.
6. Mentally keep your abdominals fully activated
7. Repeat on one side for 1minute before changing,
or 10-20 reps a side.

WINDMILL

*We have pictured two stance options, the one with the foot facing forward is more advanced as pictured here
1. Bring the kettlebell overhead with the right arm. 2. Rotate both of your feet 45 degrees to the right
(away from the arm).
3. Keep the eyes on the kettlebell the entire time.
4. Push the hip out to the left under the supporting hand. 5. Lock both knees softly.
6. Fold at the waist and lower the torso down while
keeping the kettlebell vertical overhead, with you
eyes never leaving the KB.
7. Lower down as far as you can, it is not necessay
to touch the floor.
8. Your opposite arm your be extended down in
front of the leg, naturally and with the palm
facing out.
9. Do this slowly.
10. Repeat on one side for 1minute before changing,
or 10-20 reps a side.

OBLIQUE SIT UP

1. Execute the same exact motion as above except add in a leg kick up and reach over to touch the leg with the opposite arm.
2. In both motions make sure that there is no pressure placed on the shoulder by keeping your glutes tight the entire time.
3. Repeat on one side for 1minute before changing, or 10-20 reps a side.
1. Mid-rack a kettlebell (as pictured) and hold it tight to the body.
2. Sit down on your knees first, but then sit to the side of your knees.
3. Holding the kettlebell to the chest sit up all the way on your knees.
4. Then sit back down, you can alternate sides or stick to one side.
5. If you can not complete this motion without the help of your arm, put the kettlebell down and use your arm to help you sit up, later you will develop the strength to complete this motion with a kb.
6. Repeat on one side for 1minute before changing, or 10-20 reps a side

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