Kettlebell Vs. Weights – The Main Differences and Benefits

By Tonny Wandella

People often confuse between working out with a kettlebell and weight lifting since the two routines seem similar with a slightly different approach.

For the most part, both workouts yield similar results that mainly manifest as muscle hypertrophy, increased strength, and improved bone mineral density.

Difference between kettlebell and weights

The main difference between kettlebell training and weight lifting using other tools is the type of movement you’ll be performing.

For instance, the kettlebell swing offers a full-body workout by recruiting the vast majority of muscles. On the other hand, performing dumbbell curls primarily benefits the biceps and some accessory muscles.

Benefits of kettlebell and weight training

Offers an efficient full-body workout

Kettlebell exercises offer a full-body workout, as the vast majority of muscle groups get recruited.

The most common mistake that beginners make is focusing too much on the heavy machinery found in the gym, which targets specific muscle groups. This feature is fine for high-performing athletes who want to improve the function of a specific muscle group. However, in beginners, it could yield the exact opposite result.

By counting on your lower body to coordinate the swinging motion while stabilizing the kettlebell with your arms, the entire muscular system is working to perform this exercise, which improves cardiovascular health and promotes muscle hypertrophy.

Working out with dumbbells can also yield similar results. However, if you focus on restrained movements or machines, you’ll lose the advantage offered by free weights.

Stimulate your cardiovascular system

As you swing the kettlebell in the air, your cardiac frequency will rapidly increase to meet the demands of your muscles.

This benefit is also shared by weight lifting, as the explosive movement stimulates the heart to pump blood and improve cardiovascular health.

Over time, the heart will adapt to the large amounts of blood that are being pumped, which leads to blood vessel expansion mediated by the release of sympathomimetic neurotransmitters.

Promotes better flexibility

Unfortunately, most people have a desk job and a sedentary lifestyle that progressively wreaks havoc on their physiological processes.

One common chief complaint seen in people of low physical activity is decreased flexibility and articular range of motion.

For instance, the hip joint is especially predisposed to motion issues, which calls for the need of regular stretching and exercise.

The good news is that kettlebell exercises depend on the coordinated rotation of several articulations (e.g., hip, shoulder, elbow), making it the perfect exercise to improve flexibility and reduce injury.

Similarly, lifting a barbell or performing complex exercises with dumbbells increases the articular range of motion and decreases the risk of injury.

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15 tips to stay motivated and focused on your weight/diet goals throughout the year

​By Tonny Wandella

Gone are the days when losing weight was the most backbreaking task of all. Now, all you need to do is pluck out all the distractions and negative vibes surrounding yourself.
For a victorious long term weight loss plan, you need to stay motivated by making some healthy changes in your life. Following new trends can be hard at first, but soon you will get fond of these orderly habits. Give yourself some time to adapt and slowly take a step forward and follow these productive routine practices step by step:

1.    Keep your mind positive;
2.    Once you’ve decided to move forward towards a productive lifestyle, you need to disregard your sedentary lifestyle;
3.    Find a diet plan that suits your daily life routine and is easy-to-follow. So you won’t face trouble maintaining it for longer time intervals. It is preferred to get in touch with a certified dietitian to get a custom-built diet plan;
4.    Take baby steps. Set small goals at first; once you start moving towards your desired routine, nothing can stop you from achieving your goals!;
5.    Unfollow those skinny Instagram models that mislead you and make you feel any inferior;
6.    Make a food journal. Try out all the delicious and healthy recipes you always wanted to cook, eat, and note it down to for future use;
7.    Don’t weigh yourself daily. If you feel healthy and fit, then the weight scale can say whatever it likes. Sometimes, you may be losing fat but gaining muscle simultaneously, which can keep the numbers on the scale persistent;
8.    Wear a skinny dress and photograph your progress monthly. That way, you can keep an eye on your development without getting demotivated;

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Exercises For Relieving Hip Pain and Improving Mobility

By Tonny Wandella

Hip pain is a frequent issue that may be quite uncomfortable. Hip discomfort can have a variety of reasons, such as tendinitis, bursitis, and arthritis. The underlying reason for hip pain frequently affects the course of treatment. For instance, medication or surgery may be used to relieve hip discomfort brought on by arthritis. Rest, ice, and physical therapy are effective treatments for bursitis and tendonitis. Hip discomfort may occasionally go away on its own. However, if the pain is severe or does not go away, it is crucial to contact a doctor.

Before doing any of the activities listed below, those who have recently undergone a hip replacement should speak with a doctor or physical therapist.

External Hip Rotation

In order to do external hip rotations:

Place both of your legs forward while sitting on the floor.

The knees should be bent, and the feet’s soles should be pressed together.

With one hand on top of each knee, gently lower them both to the ground. Knees should be pushed till they stretch, but you shouldn’t push them any farther than is comfortable.

After ten seconds of holding the stretch, release it.

Stretch five to ten times more.

Double Hip Rotation

To carry out two hip rotations at once:

Lay back down fully. Once the feet are flat on the floor, bend the knees and pull them toward the torso.

Knees should be lowered to the floor while being gently rotated to the left. While maintaining the shoulders pressed on the floor, turn the head to the right.

For 20 to 30 seconds, maintain this posture.

Bring your knees and head back to your starting position gradually.

Replicate on the other side.

Hip Flexion

Hip flexions are carried out as follows:

Remain erect.

Hold on to a solid object for support, such as a wall, table, or chair, then extend one arm out to the side.

Maintaining a straight left leg, slowly elevate the right knee as high as it feels comfortable, or to the level of the hip.

The left foot should only remain in this posture for a brief while before returning to the floor.

Do the same with your left knee.

Do this exercise 5 to 10 times.

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Benefits of Cardio Workouts

By Tonny Wandella

Cardio! Is it your pain or your passion? It doesn’t matter how you define it; the reality is that cardio exercise is an important component in every fitness plan. The health benefits of cardiovascular exercises are endless. The good news is that you do not need expensive workout equipment or a health club membership to get a good cardio workout since simple activities such as running up the stairs or going for long brisk walks are effective and won’t cost you a dime. Below are some of the advantages of cardio workouts:

  1. It Boosts Respiratory Health

If you are just starting, doing cardio may leave you out of breath. This can be uncomfortable because no one likes to feel as if their lungs are burning, but it is beneficial in the long run. When exercising, your body tissues use oxygen faster than when you are sitting. As a result, your lungs have to work harder to meet the demand for oxygen in your body, which enables them to be more efficient. The lungs will not become bigger, but they will be more effective in drawing oxygen from the air that you breathe in and eliminating carbon dioxide from the body as you breathe out.

After a short while, you will notice that you will not be running out of breath like you previously did. You will also notice that enduring strenuous exercises and activities such as playing with your kids, lifting heavy objects, or running up the stairs will be progressively less difficult.

  1. It Helps In Weight Loss

This is one of the major reasons why people engage in aerobic exercises. This doesn’t come as a surprise since having regular cardio sessions can help a person in burning fat and shedding off extra pounds. When doing cardio, your body accesses fat stores and burns it up to produce enough energy to power your muscles, therefore resulting in weight loss.

If you want to burn more fat through cardio, you should go for intense aerobics that can challenge your lungs and heart and push you to your limits. Keep in mind that having a very high heart rate indicates that you are pushing your body too hard, and you should relax a little and give your body time to recover.

  1. It Boosts Your Mood

Are you constantly stressed out by your work? Perhaps something unexpected happened, and now you are feeling down? Cardiovascular exercises can help lift your mood. This is because during a workout your brain experiences better neural growth and less inflammation, thus developing activity patterns that promote calmness. Your body also releases feel-good hormones such as endorphins and serotonin, which can regulate your mood. This explains why you develop a positive mindset and feel more relaxed and calmer after a workout session. Besides, if you decide to exercise outdoors, you will expose yourself to fresh air and a change of scenery, which can help you forget your stress. If your friends join you during aerobics, your mood will not only be lifted because of the release of the feel-good hormones but also because you will be enjoying and having fun with others.

  1. It Improves Your Sleeping Pattern

Regular exercise can help if you are suffering from chronic insomnia. Exercise can reduce the time you take to fall asleep and increase the length of your sleep. If you are not suffering from insomnia, cardio can help you fall asleep much faster and reduce daytime sleepiness. It can also prevent leg cramps when you are asleep – a problem that keeps a lot of people awake at night.

If you are using this method to improve your sleeping patterns, it is recommended to schedule the aerobics in the morning as some studies show that exercising in the evening or the afternoon can make it challenging for some individuals to fall asleep. If you must work out in the evening, go for moderate-intensity cardio exercises rather than the high-intensity ones.

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Foods that boost metabolism and fat burning

​By Mark Weeks

As obesity keeps affecting millions of people around the world, the rates of mortality and morbidity have skyrocketed.
According to the World Health Organization (WHO), the number of obesity-related deaths is far greater than the number of people who die from famine.
Many people associate obesity with the number that the scale shows. However, that is not the full story. What’s causing all the diseases and complications is the high body fat deposition, especially around the abdomen.
Here are the top 3 foods that boost metabolism and fat burning:
Fish oil
Fish oil is an extremely healthy ingredient that’s found in fatty fish. This oil can temper down inflammation, oxidative stress, and other harmful cellular processes.
Omega-3 and omega-6 fatty acids have been shown to drastically increase weight loss.
In a 2010 study, researchers provided 46 participants with daily fish oil for 6 weeks. The results of the study showed that participants lost an average of 0.5 Kg. Researchers also noted that the serum levels of cortisol dropped, which is the stress hormone responsible for activating fat-storing metabolic pathways.
The caffeine found in coffee is a potent central nervous system stimulator that boosts alertness and vigilance. This substance can also help people lose more weight by boosting their metabolism.

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Exercises To Avoid After C-Section

By Tonny Wandella

Planks, crunches, sit-ups, twisting motions, and push-ups should be avoided during the first twelve weeks after resuming exercise. It is critical that you begin exercising only once your core has recovered after surgery. When there is no diastasis recti or any pressure on the abdomen while conducting core exercises.

You have to avoid curling your front body because this will simply encourage additional abdominal separation (raising diastasis recti) and hinder you from recuperating properly. Before moving on to more difficult abdominal or core exercises, you must first strengthen your core.
The following are core exercises to shun right after a C section:
•           Planks
•           Twisting movements that put a strain on abdominal tissues
•           Lifting heavy objects
•           Push-ups on a flat ground
•           Jumping
•           Leg raises
•           Sit-ups

For the first six weeks, do gentle exercises.
For the first six weeks after a C-section, high-impact exercise, tummy-toning regimens, and full-blown cardio are all out. Here are some things you can start doing as soon as you’re ready:

Walking – As soon as you are able to get up and move around, go outside and walk around the block a few times. It will most likely feel wonderful to get your body moving again.

Pelvic floor exercises – You may have done pelvic floor exercises during your pregnancy, and if so, you already know how beneficial they are. You can resume doing Kegel workouts to improve the pelvic floor muscles that support your bladder, intestine, and uterus as soon as the catheter is removed.

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Dropping weight fast vs slow – pros and cons

By Mark Weeks

If you’ve ever wondered whether slow or fast weight loss is better for you, then read on.

Today, we’ll go over the primary benefits and drawbacks of both, and we’ll help you figure out which option might be best suited for you.

The Benefits and Drawbacks Of Fast Weight Loss

Fast weight loss offers numerous benefits, some of which include:

●You achieve your goal quicker;
●You can spend more time on other pursuits (like muscle-building);
●You are less likely to give up;
●You are more motivated, and you see larger weekly changes.

With that said, quick weight loss also has some drawbacks. Namely:

●Hunger and cravings tend to be higher;
●You are more likely to lose muscle mass;
●You can get more tired quicker.

The Benefits and Drawbacks Of Slow Weight Loss

Slow weight loss offers its benefits, too. Here are some of them:

●It’s more leisurely, and it doesn’t impact your day-to-day life as much;
●You get to preserve your performance and muscle mass much better;
●Hunger and cravings are much less noticeable;
●You’re not as fatigued or food-focused.

But, it also has its fair number of drawbacks:

●Results come much more slowly, and you might feel like you’re not going anywhere at times;
●Tracking your progress is trickier, especially as far as scale weight is concerned;
●You’re more likely to get tired of ‘dieting’ and give up.

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5 Fun Lifestyle Tips to Stay Fit

By Mark Weeks


Most people believe that joining a gym or working with a personal trainer is the only way to achieve any fitness goals.

While these statements hold some truth to them since training with professionals and having the proper equipment help you reach your goals faster, you can still make incredible progress without spending hundreds of dollars every month.

5 tips to achieve fitness goals and well-being

Have fun

Making sure that you’re having fun while working on your body is extremely important to reduce the chances of quitting.

Therefore, try to choose a physical activity that you enjoy performing regardless of how intense it is. For instance, if you enjoy taking walks outside, you can opt for this to condition your cardiovascular system as long as you do it frequently.

Music is the key!

Several studies found that listening to music while exercising or doing chores makes everything much easier. You can take this one step further and dance to music.

Organize group sports

Exercising alone requires tons of motivation and determination to keep you going, which are traits that not all people share.

To make this process easier, try to organize sports games with your friends, such as football, soccer, basketball, etc.

Get a rope!

Jumping rope is one of the best exercises to burn calories and lose those extra pounds. This is one of the cheapest investments you can make in the fitness field.

Workout outside

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Dining Out Without Compromising Your Fitness and Diet Goals

By Mark Weeks

When you’ve got fitness or weight loss goals set in your sights, every decision you make throughout the day matters.

How many steps you take, how much water you choose to drink and how many veggies you put on each plate, all help you move closer to – or further away from – your ultimate goals.

One such decision that comes into play is dining out. No matter if you’re headed out to happy hour with coworkers, to a dinner party with friends, or to a big family meal, it’s important to know how to feel comfortable in making healthy decisions that don’t compromise your diet goals.

There are two important ways to look at dining out when you’ve got diet, health or fitness goals to achieve.

The first is how to make good decisions that help you stay on top of your nutrition and the second is how to make trade-offs so that you still enjoy those nights out.

In this article, we’ll talk a little more about both of those viewpoints.

Making Good Decisions While Dining Out

There are several things you can do to prepare yourself for a night out. If you’re headed to a specific restaurant, you can look up their menu beforehand and give yourself an idea of the choices you’ll have to make.

Going into the restaurant with a good idea of what you’ll order plus any changes you need to ask for will make the process a lot less stressful. A complete meal would be one with a lean protein, at least two vegetables and a healthy fat option.

Once you’re at the restaurant, here are a few tips to make your meal a little lighter/healthier:

  • Ask for sauce on the side;
  • Skip anything fried;
  • Ask for no added salt;
  • Stick with a grilled, lean protein option;
  • Swap pasta or rice for a side of vegetables;
  • Ask for a lettuce wrap instead of bun or bread.

If it’s a party or dinner where you aren’t sure what will be served, do your best to make sure your nutrition during the day is the best it can be.

Fill up on the good stuff early on so that the unknown at dinner doesn’t seem so scary. Remember to stay adequately hydrated throughout the day and try to drink a full glass of water before heading out. Eat a light snack before you leave home.

Munching on a small apple, a handful of almonds or some carrot sticks will help you avoid the bread basket at the restaurant or the bowl of chips at your friend’s house, and it will also help you with portion sizes during the meal.

Making Trade-Offs so You Still Enjoy Your Meals

Food choice matters and so do calories when you’ve got diet goals to achieve, but that occasional night out isn’t going to make or break your progress. While it is important to do your best to make healthy choices while dining out, it is equally important to have a flexible attitude towards your meals.

If you’re constantly stressed about food choices or about eating out, chances are your quality of life is going to suffer because of it.

Inflexibility leads to feelings of guilt or remorse when you, inevitably, make a less-than-healthy decision.

It can also increase the chances of binge eating or yo-yo dieting, not to mention you probably won’t be able to fully enjoy the happy hour, dinner party, family dinner, etc if all you can do is focus on the food you can or cannot have.

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