Do kettlebells deliver fat loss and cardio gains?

In six weeks of training with kettlebells as my primary exercise, I lost 1.5 inches off my waist and stayed the same weight, so I lost fat and replaced it with muscle. My resting heart rate went from 60 to 52. It had been stuck at 60 for years regardless of whatever sort of cardio training I did.

My protocol was pretty simple: one day emphasizing snatches and/or clean & jerks, followed by a day emphasizing presses, 5-6 days a week. My best performance of the snatch was 25 with the 16KG kettlebell or 13 with the 24KG, so there's a lot of room for improvement.

Continued…