I started out real easy, just going through each exercise and concentrating on proper technique. I try to do the workout at least 3 times a week. The first week, even though I thought I was going easy, I was really tired and sore. My lower back also bothered me a little so I don't bring the kettlebell up as far when doing snatches and I concentrate on holding my midsection tight during the top of the movement (great ab workout).

I want to lose body fat so am concentrating on high rep snatches. I do anywhere from 100-160 snatches per workout and am increasing every week. I work in other exercises concentrating on different movements/body parts each workout – pressing movements, legs, pullups, etc. I can now do 20 snatches at a time with my KB fairly easily and am going to make it heavier. Each workout only lasts from 15-30 minutes.

I haven't lost as much weight as I'd hoped probably because my workouts aren't long enough yet but have noticed an overall increase in stamina. Also, the chronic pain caused by two herniated disks in my upper back seems to be less than before starting this program.

I plan on continuing the kettlebell workout through the summer and then perhaps going to a kettlebell/PTP [Power to the People] cycle in the fall. I am 42, blessed with natural strength for my gender/age but can't seem to lose that last 10lbs. Right now I am about 23% bodyfat but would like to get under 20%. I used to run alot which helps me lose fat, but three knee surgeries have now made running very painful. Other than kettlebell workouts, I also walk (fast) a least 4 times a week and participate in Brazilian Jiu Jitsu once a week.

Any advice on helping lose body fat would be appreciated. I try to eat a diet high in protien and low glycemic carbs.
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So can I buy her a copy of your new DVD and remove myself from the loop? Up until now she regularly used a stairmaster and did Combat Conditioning drills.

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Tonight I played two-man (actually girl) volleyball with some of the girls from the VB team I coach. I had energy and no leg fatigue. So apparently the overall body fitness is there!

Good stuff!

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While the traditional method of fitness for women includes endless aerobic classes and weight sessions consisting of many reps with light weight, these are precisely the opposite of what you want to do if you want to lose weight, get stronger and more fit! You need heavy weights, low reps, and in the case of kettlebell training, the cardio aspect is built in. Moreover, this type of training lends itself to a more functional kind of strength. Instead of having the incredibly useful ability to do fifty forearm curls with a two pound weight, you'll find that the core strengthening provided by kettlebell training will be scads more useful in day to day life, and it will shape you faster and more naturally too.

Many women worry that by training with heavy weights they will gain too much muscle mass and start to look masculine. Not true. Women don't naturally possess the testosterone to build that kind of mass. Men have ten to fifteen time the testosterone levels that women do, and that coupled with a massive calorie intake and incredibly hard work will build that kind of body for SOME men. For women, you'll simply gain much more strength, and a lean, sexy physique.

Some of the more basic exercise for women to start with would include the swing, dead lifts, squats, a basic clean, and the Turkish Get-Up. There are many types of swings and squats to do, both one and two handed. It's best to start with one kettlebell, at least until you get the hang of handling them.

Try to work out with kettlebells three days a week. Develop a workout routine where you do one muscle group one day, another the next and so on. Make sure you emphasize safety, and take care not to go too fast too soon. Most women start out with a 18 pound kettlebell, though some who are stronger can handle the 26 pound version. When you are new to lifting this kind of exercise, particularly in lifts over your head, err on the side of lighter kettlebells until you're sure of yourself and your grip is strong.

Kettlebell training for women can and does bring a whole new level of cardio fitness, fat loss, strength and overall physical conditioning to those who employ it. Make sure that you don't relegate the kettlebells to the boys! Get in on the benefits!

She’s been cleared by her physician to exercise. She owns an elliptical machine that she uses for long-slow workouts a few days a week, but it hasn’t really done much for her.

I’ve had great results in my own training program using kettlebells and bodyweight-only exercises for timed intervals (i.e. AOS Providence, Whitley Power Circuit). I’m a true believer in interval training for cardio and fat loss.

I know my mom could lose a lot of weight using kettlebells and interval training instead of her long-slow hamster workouts. She’s a naturally muscular lady who would get a serious burn from doing ballistics. But I’m concerned about 1) her knee, 2) her getting her heart rate up too much, too fast and 3)the possible bone injury from the inevitably clumsy process of learning how to properly clean the kettleball. But remember, she IS cleared to exercise.

Can you please share your thoughts about whether or not my concerns are founded, considering her profile? Also, if you think she’s still a candidate for KB training, can you recommend an RKC in the New York City area who has experience working with clients her age and fitness level (not to mention someone who could critique my form on key drills)? Also, preferably someone who’s well-versed in BW exercises?

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