How You Can Get In Shape Safely Before Summer

By Todd Spinelli

Bathing suit time of year is coming up quickly and this has individuals taking on different eating habits (shunning those of the winter season) and promising themselves that they will get in shape before the weather prevents them from hiding their bodies under heavy layers of clothing. So many individuals dive straight into exercising constantly because they are desperate to lose weight and get into shape before anybody gets to see their body. Unfortunately, getting into shape too speedily can really be damaging to your health. Doctors all over the place think that it doesn't do you any good to only jump into a regular exercise regimen. So what are you supposed to do if you want to get in shape before bathing suit season gets here?

It is important that you simply see your doctor before you do anything. Ask your physician to give you a comprehensive physical exam. This will help you to find where you are starting out in your efforts to drop weight and get in shape. Your doctor can help you figure out a good goal weight and body mass index and tell you whether or not you have any health conditions that you need to keep in mind as you work to get in shape. Your health care provider can help you set up an excellent diet plan so that you can get your eating habits under control as well.

Start bit by bit. Trying to jog lots of miles right away is not good. A excellent course for starting to get into shape is the Couch to 5K plan. This is a regimen that should slowly but surely increase your running workouts until you're able to run a 5K marathon. Obviously, however, you need to do a lot more than simply running to get in shape. Weight training and cardiovascular training are essential too. If you don't have time for all of this, try to look for a swimming model of Couch to 5K-this way you'll work your whole body and build all of your systems safely and over time.



Find a support group. If you can find men and women to try and do the work with you you will have a far greater possibility of losing weight and getting in shape when you have a support group even if you find your weight gain embarrassing. You can work with one another to consume good food and get regular exercise--these are the people who can go to weight loss gatherings with you, exercise with you and more. For those who are uncomfortable doing this with people they know "in real life" they can find emotional support online. There a wide range of internet support groups for people who are attempting to lose weight that you can join.

The basic truth is that it is likely to take time to lose weight and get into shape. The sooner you start to change things for the better, the better off you could be. The quicker you start to make your changes, the easier it is going to be to slowly and steadily get into shape. Remember, in this case, slow and steady is really the way to go: your body and health will thank you for it come summer time.

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4 Kettlebell Exercises You Can Do at Home

In this article, I'll cover a few kettlebell exercises that you can do in the comfort and privacy of your own home. They vary in difficulty level so be aware of what exercise you are doing.

Variety is the spice of life and that applies to your workouts too. Always aim to change your workouts and keep them lively. This article gives you a few kettlebell exercises but there are many more out there. You may use Google Search to find 'best kettlebell exercises' and go to YouTube and search for videos showing execution of these moves.

Now let's look at 4 kettlebell exercises that will leave you sweating and panting.

1. Two-handed kettlebell swing

Exercise Target Areas: Shoulders, back, legs, hips, glutes

Beginner Level

Instructions: This is the most popular of all the kettlebell moves and perfect for beginners.

Stand straight with feet slightly wider than your hip-distance. Hold the kettlebell handle with both hands, palms facing down wards. Have a slight bend to your knee but do not go all the way to a half-squat. In one smooth motion, drive your hips forward and swing the kettlebell up to chest level. Keep your arms straight. Then lower the kettlebell down between your legs. Aim for 12-15 reps.

You need to engage your core and gluteus muscles. The force of this movement comes from the hips and not the arms. Most kettlebell movements use the hips as the driving force.

2. Kettlebell figure-8

Exercise Target Areas: Arms, back, abs

Intermediate Level

Instructions: You need to start with your legs wider than your hit-width. Next assume a quarter squat position. Maintain a straight back and keep your chest up. Hold the kettlebell with your left hand and swing it around the outside of your left leg, then swing it back to the center and past the kettlebell to the right hand which swings it around your right leg and back to the center. Aim for 1 or 2 minutes.

3. Kettlebell Russian twist

Exercise Target Areas: Abs, obliques

Intermediate Level

Instructions: This exercise is much more effective than the conventional crunches because of the added kettlebell element.

Be seated on the floor with your legs bent and feet slat like you were about to do a crunch. Hold the kettlebell close to your chest and lean back by 45 degrees. Slowly rotate your torso from left to right while slowly swinging the kettle ball from left to right. Maintain proper form. Absolutely NO jerky movements. This exercise will leave your abs burning. Excellent training.

4. One-arm kettlebell snatch

Exercise Target Areas: Shoulders, chest, back

Advanced Level

Instructions: Start by holding the kettlebell between your feet with the knees bent. In 1 explosive motion, raise the kettlebell up while you're on your toes. The kettlebell must reach your chest level with your elbows tucked in. Next, raise the weight overhead and hold on to the handle tight. Bring the kettlebell back to starting position. This is 1 repetition. Aim for 8 to 10 reps.

These are just a few exercises to begin with. Give them a try and when you improve with time you may progress on to more varied and challenging techniques. The process of learning and discovering with kettlebells never ends.

Russell (Rusty) Hart is the founder of the Health, Fitness & Sport Club, an online network of websites devoted to the promotion of health, fitness and wellness. The sites encompass a wide variety of health and fitness activities including general health matters, pilates, yoga, crossfit, treadmill training, running, kettlebell, swimming, and more. Also covered are Emotional Freedom Techniques (EFT), Positive Thinking, the Law of Attraction and related topics. Those interested can visit the HF & S Club home site at http://www.healthfitnessandsport.com and, for a special offer, http://www.kettlebellsnatchx.com/kettlebell-advantage/