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The 21 Day Weight Loss Challenge is a fresh approach to a common problem. Which is burning fat and keeping it off for good. The idea is simple. See results first-hand during this challenge and maintain a positive mindset afterward. It will only take a little bit of your time and some willpower. You’ll learn how to stick to realistic and life-changing habits.

Sign Up To Join ☝️

Will This Work For Me?

Obviously, you’re here because you want to make a positive change to your body. If you own a kettlebell you’ve already started making a commitment to improving your physique and shedding those extra pounds. Don’t have a kettlebell? No problem. There are plenty of kettlebells on Amazon that are reasonably priced. If you’re unsure of which size to get, a 15 lb. kettlebell is a good starting point for people overweight or not used to exercising.

The most asked question I get is if this challenge is right for anyone? I’m happy to tell you that yes it is! As long as you’re serious about following my rules and guidelines. It’s absolutely possible to see results with my 21 Day Weight Loss Challenge. However, you will have to put in some work on your part. If you are able to hold yourself accountable and make the effort, your weight will drop.

I know what you’re thinking right now, weight loss is hard. Maybe you’ve tried other programs or challenges in the past with little to no success. Just allow yourself to imagine that weight loss is a simple math equation. Then, you can start to understand how easy it is to change your habits for success.

Weight Loss is Simply Calories In vs. Calories Out

Calories in vs. Calories Out

Calories in refers to the foods you eat and drink. By comparison, calories out refers to what you do to burn calories like exercising and other activities. The more you safely reduce the calories going in and the more calories you burn through exercise, the more likely you are to lose weight.

So, let’s start with a few easy ways to safely reduce calories going in. First, let’s begin with the liquids you’re consuming. Some people don’t realize that they consume several hundred calories each day in liquid form.

Those liquids can include:

  • Sodas
  • Drinks from coffee shops (latte, coffee, tea, iced tea)
  • Fruit juices
  • Energy drinks
  • Sports drinks
  • Alcoholic beverages
  • Protein shakes

Imagine if you were to replace some of these high-calorie drinks with water. For people craving soda, carbonated water like seltzer is an excellent substitute. Just make sure it says 0 calories, sugars, sodium, and carbs. Now think about how many calories could you naturally cut out of your diet without restricting your food intake? Speaking of food, let’s find an easy way to reduce the number of calories you’re eating without starving yourself.

Half of your plate should be vegetables and fruit

Half plate of veggies

If you start to replace half of your plate with low-carb veggies and fruit, you’ll automatically reduce the number of calories you’re eating while still eating the same amount of food. Compared to other types of sides like pasta, rice, potatoes, corn, and bread – low-carb veggies are significantly lower in calories. They also contain more fiber. The more fiber you eat, the more satisfied you’ll feel with less food.

I expanded on the importance of water and vegetable intake in a previous blog called, What It Takes To Have A 90 Day Body Transformation, which you can read by clicking here. As I mentioned earlier, it’s a numbers game with calories and the objective is to spend them wisely. Once that concept is fully realized, success is sure to follow.

Let’s turn to a less talked about part of nutrition that’s extremely vital but often neglected. Your 21 day weight loss journey depends on it. It’s perhaps the most difficult bad habit to eliminate. This is where having the necessary support can make all the difference.

Eating Food When You Shouldn’t

Eating when you shouldn't

Some people are emotional eaters, and some people are truly addicted to things like sugar, caffeine and alcohol. While you may not be able to solve food addiction in 21 days, you can start to become aware of why you are eating food outside of your normal meals. If you find yourself snacking outside of a regular meal, then ask yourself “Why?”. Some people eat out of boredom, stress, depression, or because they are in a social situation and they are just following what the group is doing.

That last example is one I hear often. It’s an obstacle to weight loss that you may not even be aware of. Essentially, you need your friends and partners to confront your junk eating desires. Many are unwilling to do so because they like you the way you are and sympathize with your emotional state. Just remember, this is YOUR goal and true friends will support you by not caving or eating in front of you.

It’s critical that you know whether you’re truly hungry or following the above bad eating habit. Take a moment to clear your mind and ask yourself is it my stomach talking or my emotions? The more curious you are about your eating habits, the more you will be able to understand why you eat when you are not really hungry.

Why Kettlebells Are Great For Weight Loss

Now, let’s focus on the benefits of following a kettlebell plan to help you lose weight. Every time you work out with kettlebells you are doing a total body workout and burning more calories in less time than most popular workouts. Kettlebell workouts are total body because most of the exercises you do require multiple joints to move and many muscle groups to engage, so common movements like goblet squats and kettlebell swings work both your upper and lower body at the same time.

Kettlebell training also includes a popular method of working out called interval training. Studies have shown this method to be very effective for fat loss. Simply put, interval training is doing something intensely for a short period of time, followed by a brief rest and then repeating that effort. This raises your metabolism both during and after the workout, so you are a calorie-burning machine.

Swinging your way to fat loss

kettlebell swings for 21 day weight loss

Kettlebell swings are a great exercise to incorporate in an interval-style workout. For instance, explosively swinging a kettlebell for 10 reps or so, taking a brief rest, and then repeating for a number of sets. This will quickly elevate your heart rate and engage most of your major muscle groups.

As far as exercises go, kettlebell swings are great but what’s even better is following a tested blueprint for success. This is why I would like to invite you to join my FREE 21 Day Kettlebell Weight Loss Challenge. Once you join you’ll immediately receive your first week of workouts. Furthermore, you’ll receive 2-3 emails each week from me with tips on nutrition and mindset to help you reach your desired outcomes.

Proper form and execution of these kettlebell exercises are a must for working out safely. When you sign up, you’ll also get a document with links to short YouTube videos that completely breaks down every exercise. Many instructors skip over the finer details of kettlebell exercises, but not me. To get your first week of workouts, please leave your name and email address in the form at the top of this page right now!

Ryan Jankowitz

Ryan loves sharing his passion and knowledge for kettlebells. He’s a level 2 certified kettlebell instructor through Dragon Door’s Russian Kettlebell Certification program or RKC II for short. He uses online kettlebell programs to help men and women lose 10-15lbs., shed their spare tire and build lean muscle so that they can fit better in their clothes, look better naked and move like they did in their 20’s. Visit his website here: rjkettlebell.com
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