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Unfortunately, it’s not possible to turn fat into muscle because they are two different tissues. However, it is possible to lose fat while building muscle. Additionally, building muscle will help you lose body fat. If you want to lose weight you must do at least one of the following things.

Lose weight by:

  1. Reducing calories by eating less and/or eating foods that are lower in calories
  2. Burn calories by exercising and increasing overall activity (yard work, walking the dogs, playing with your kids, etc.)
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Essentially, it’s an equation of calories in (eat) vs. calories out (burn). Combining both of these actions will speed up your weight loss results. The hardest part for most people is sustaining these habits regularly through a long period. Getting off track will only lead to failure and waste any previous efforts you’ve made.

Some people achieve weight loss results simply through improving their nutrition. They may choose to follow a certain eating pattern, like keto or intermittent fasting, or they might cut back or cut out unhealthy foods, like sugar or alcohol.

Other people achieve weight loss goals through exercise and increasing overall activity. They may follow a workout program, train for an event like a race or take some sort of exercise class like yoga or spinning.

The people that see the fastest results are those who exercise consistently AND improve their nutrition. Why is this? This is because they’re working on both sides of the weight-loss equation. They’re reducing the number of calories consumed and burning more calories through exercise, thus speeding up results.

Burning Calories Quickly

One of the most effective ways to burn calories is through interval training. That’s when you exert yourself at a high level, take a short rest, and repeat. This can be accomplished through strength training/weightlifting, sprinting or even playing certain sports. Let’s focus on strength training as this is something you can do in the comfort of your home with minimal equipment.

Adding muscle to your body will:

  1. Raise your metabolism
  2. Carve out your lean physique
  3. Create muscle definition
Muscle Definition

Muscle is a metabolically active tissue which means that it burns calories even when you’re at rest because it requires energy in the form of calories. So, adding just a few pounds of muscle through strength training will naturally raise your metabolism without having to take dangerous fat-burning supplements.

Adding muscle to your frame will help you fit better in your clothes and make you look better naked! Women will begin to notice that their butt and legs look tighter, and their arms look more defined. Men will start to notice that their shoulders are broader, and their arms are stronger looking.

Men and women who engage in strength training also notice how their posture improves, which is really important for those of you who sit at a desk all day. Additionally, when you get stronger you can alleviate lower back discomfort, which is sometimes a result of a weakened core.

Your muscles will also become more defined the more you engage in weightlifting. The term “tone” is often used but not necessarily understood. When you contract a muscle over and over during a strength training workout your nervous system gets used to that muscle contracting. So, when you’re at rest your nervous system will keep your muscles slightly and partially contracted thus giving your muscles that “toned” look.

Efficiently Replace Fat With Muscle

So, what’s the best way to exercise that burns a lot of calories and tones your muscles? In my 16 years of experience as a personal trainer, I’ve found kettlebells to be highly effective at burning calories, increasing strength, and creating muscle definition.

One of the first things my clients notice is how short the kettlebell workouts can be in my online programs. They are surprised that the workouts last only 35-40 minutes, yet they work up a nice sweat, elevate their heart rate and feel some good soreness the next day.

This is because kettlebells are truly a total body workout, which is far more efficient than working just arms and legs or chest and shoulders. Kettlebells work everything!

The Kettlebell Swing is a great example of interval training, which has been shown to be very effective for burning fat. When performing swings, you exert yourself and expend lots of energy in short bursts, which really elevates your metabolism.

All of the different kettlebell exercises require you to use your entire body to safely move the kettlebell. These exercises burn calories during your workout and even for hours after your workout due to the nature of strength training, so you’re a fat-burning machine all day long!

Learning Proper Technique With Kettlebells

Kettlebell Trainer Ryan Jankowitz

The best way to get started with kettlebells is to learn from a certified kettlebell instructor. This will save you time and frustration as they will teach you the proper form and show you how to put together effective kettlebell workouts that will help you reach your desired outcomes.

Speaking of certified kettlebell instructors, I’ve been a certified kettlebell instructor since 2011. I’m a level 2 Russian Kettlebell Certified (RKC) instructor and I’ve even assisted at eight different kettlebell certifications.

The fact that you’re reading this, means you want to make changes to your health and fitness, which is why I’m excited to share my FREE 5-Day Kettlebell Workout Plan with you. If you’re new to kettlebells or you’re thinking about trying this amazing workout, then this is a great place for you to start.

I’ve planned all of your workouts, so it’ll save you time and energy. I’ve completely broken down each exercise, so you know how to use the right form. Additionally, a day after downloading this free plan you’ll receive a free nutrition guide with great tips on how to improve your diet without having to drink gross shakes or eat bars that taste like cardboard.

Download this plan immediately by filling out this short form directly below or at the top of this page.


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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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