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This 6-week program will teach you the kettlebell fundamentals while getting your stronger, fitter and leaner. All you need is a single kettlebell and space to train. Includes a bonus nutrition plan.
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I have 10 years experience as a personal trainer and nutrition coach.
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Professional Bike Fits
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The number of times I have heard a person say they would like to build muscle and lose fat are too numerous to count. It is often said that you cannot do both, that the two goals are diametrically opposed. Think about it, one requires you to be in an anabolic state of high energy availability to induce hypertrophy (muscle growth). While the other requires you to be in a catabolic state to induce cellular atrophy for fat reduction. But there is this one weird trick (I’m using that term ironically, don’t @me) that trainers and nutritionists don’t want you to know about… OK, we DO want you to know about, I mean… I’m writing this whole blog about it and my book Sleep Lift Eat mentions it throughout the text. But what am I talking about? Body Recomposition. That’s not a technical term, it’s what it is commonly referred to as in certain fitness circles.
What does body recomposition mean? It’s literally where an induvial builds muscle while losing body fat. It is not something that can be done quickly, and you build far less muscle than you would while bulking, so if you wanna get jacked, this ain’t for you. It does require you to nail a couple of things to make it happen… three things actually (hence the title of my book).
What this blog sets out to do is explain what we mean (exactly) by body recomposition, what the evidence says and then give you some practical advice on how to go about achieving this magic bullet. Read on.
Wait! Share this blog on your social media first… OK, now read on.
As you likely know I’m a big fan of kettlebell training. It’s not that I think it’s superior to other forms of training, I just enjoy training with kettlebells more than I do other types of gym equipment. Now, don’t get me wrong, if I had room in my studio for a squat rack, Olympic bar and bumper plates I definitely would have those too. But I digress.
But kettlebells are really useful and, in my opinion, should be a part of most strength and conditioning programs. They can help develop strength, power and mobility. You can adapt your training to target hypertrophy or improve muscular endurance. They’re versatile - you can adapt your kettlebell practice to do with a barbell or set of dumbbells. But they are also unique. There are some kettlebell exercises that you simply cannot do with a set of dumbbells.
If you are new to kettlebells I always recommend that you master three basic exercises before you expand your repertoire. I wrote this blog (https://www.tmfitness.co.uk/tmf-blog/29-kettlebells) a while back. Not only will mastering these three exercises give you a great base of skill and proficiency with the kettlebell but they will also develop a solid base of strength, power and mobility.
For me, one of the best things about a kettlebell is that you can get a great workout done with just one or two kettlebells in your front room, in the garden, in the park or even on holiday if you pack one in the boot of your car.
But once you have mastered the basics what’s next?
There are many ways of managing energy balance, pretty much every dietary intervention works on the basic principle of controlling the Calories in portion of 24-hour energy balance. A diet that cuts out entire food groups like plant-based, that cuts out meat and fish. Carnivore, that cuts out fruits and vegetables. Keto and low carb which cut out carbohydrate foods, intermittent fasting that cuts out all food for periods of time and so on. They all do one thing, they reduce the amount of Calories you consume. But, in health and fitness you will often hear phrases like: 'eat a balanced diet' or 'everything in moderation'. But what do those statements really mean?
This blog sets out to give you one method of creating a 'balanced' approach to eating. It is only one methods and that means that it may suit some people but not suit others. This will depend on a number of factors like, your relationship with food, your understanding of the composition of food, your time availability, your compulsive desire to put the effort in and so on.
What is this method? It's the macronutrient diet often referred to simply as 'tracking macros'.