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11. Accelerating Fat Loss with Exercise

Exercise is not necessary to lose fat with the slow carb diet, however it can help speed things up. Remembering the MED concept is important, as some people tend to think that they need to do as much exercise as they possibly can, and then some, to lose any fat. This isn’t the case! Doing just enough is perfect – you don’t want to do so much that your body feels stressed.

Have a read of the article “The Golden Rule of Slow Carb Fat Loss: The Right Amount of Exercise” to learn more about this.

There are a few options, when it comes to exercise for fat loss. Firstly, doing something 2-3 times per week is ideal. It could be different things, but remember the difference between physical recreation and exercise. Exercise is targeted at getting a result. Physical recreation is movement that is fun, like tossing a frisbee, or chasing your dog. Exercise is a measureable, specific amount of exercise that can be repeated, to get a particular result.

Moderately challenging exercise is what you’re looking for. You need it to raise your heart rate, and your breathing, so you can feel it working your body, however if you are doing something so intense that you’re on the verge of collapse, or injury, then you’ve gone too far. Always consider the question “Will I be able to do this again, the day after tomorrow?”.

The book recommends kettlebell training (like weights, but a little different), as kettlebells are incredibly versatile and compact, and therefore great for at-home workouts. There are seemingly endless options when it comes to what exercises you can do with them – the book includes some examples in the Perfect Posterior chapter.

Before you get sore hands, or injured wrists, I strongly suggest taking some preventative care, and using a sturdy, padded grip and wrist support. The ones I use, that get great reviews, are called “New Grips”. They are a different take on gloves, which don’t provide much support, and actually give you a great grip to use for weights, kettlebells, etc. Also, they’re in two parts, and the wrist support component can be worn for sports like golf, tennis, and a lot of other activities, including guitar playing, drumming, etc. Check them out here

 

Kettlebells

Kettlebells are great to workout with – there’s a lot you can do with them, and there’s endless supplies of workouts if you get sick of the ones in the Four Hour Body.


Recommended for women to start with either 15lbs or 25lbs.
15lbs:
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Click here for more information

25lbs:

 

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Click here for more information

Women’s Set from DragonDoor

A set provides a great, complete option for all kinds of different workouts.
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Click here for more information

 

Recommended for men to start with 35lbs or 50lbs.

35lbs:

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Click here for more information


or 50 lbs:

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Click here for more information

Men’s Set from DragonDoor

Starting with a set means you can enjoy different kinds of workouts, and actions.
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Click here for more information

Kettlebell workout programs:
The Kettlebell Goddess Workout DVD

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Enter the Kettlebell! Book and DVD Set

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Kettlebell Mommy - Staying fit during pregnancy
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Super Joints Book (click here for more info on the book)

and DVD (click here for more info on the DVD)
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New Grips

 

To check these out, click here to visit their website.

Any kind of weight training, whether it’s gym, exercise bands, or kettlebells, put strain on the hands. After a while, painful irritation can develop, and affect grip strength, as well as causing ongoing challenges.

Traditional weight training gloves get hot, sticky and sweaty, and are difficult to keep clean. They also tend to dig into the fingers at certain points, and wear out quickly.

New Grips provide a comfortable and protective layer between the hand and the object, and last a long time. Plus, they’re easy to use, and allow plenty of air flow. I use them every gym session!

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Book Chapters:

“Building the Perfect Posterior”

“Six Minute Abs”

3 Responses to 11. Accelerating Fat Loss with Exercise

  • Pamela says:

    Hi Luke,

    I was wondering how many swings a person should do? I am going to start doing the swings 3 times a week..I am currently doing 100 swings twice a week.I am currently using using a 25lb kettle bell.

    Any thoughts would be great.
    Thanx,
    Pamela

    • Luke says:

      Hi Pamela,

      I think 3 times a week is perfect. If you can do 100 swings with a 25lb kettlebell, I think it might be time to upgrade to a heavier one soon, though I have heard of some people doing 2 sets of 75 swings. Aim for the 2 sets of 75, then once you can do that and it’s less challenging, step up to a 35lb kettlebell.

      All the best,
      Luke

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