I Couldn’t Believe What I Was Seeing When I Saw This Little Woman Lifting This Huge Metal Ball…

To be honest, I started laughing. I thought maybe I was witnessing a crazy person right in front of my eyes. I was taking a relaxing stroll in the park when I spotted her out of the corner of my eye. There she was, a slight woman of maybe 100 pounds or so and she was squatting down and bouncing up quickly and I saw there was a huge ball hanging from the end of her outstretched arms.

To be quite honest, it looked as if she was mimicking the activities of a playful guerrilla I had seen recently at the zoo. My first gut reaction was to start laughing. Luckily, I was out of her earshot range. After I stood there for a minute or so, I saw her sweating and panting and realized that whatever she was doing, she was getting a pretty intense workout. Never one to be left out of the loop of a new or innovative workout method, I decided to venture a bit closer.

Once she put this contraption down, I had to find out what this “ball with the handle” thing was all about.

“Excuse me, but what the heck is that?”

“That’s my kettlebell. You’ve never seen one?”

I have to admit that I had not seen one, but by now I was extremely intrigued. She let me grab the handle and pick it up and to my surprise this little woman was swinging around a 40 pound round piece of metal like it was nothing more than a paperweight. Her arms and shoulders were ripped and it didn’t look as if she had an ounce of fat on her. Come to find out, this crazy looking exercise is actually hundreds of years old and originally came from Russia.

Russian kettlebells have been around for a long time but have only recently been introduced here in the US. My new friend told me all about their history and just how effective they can be at helping you get into shape and dramatically increase your strength. She showed me how to do the basic kettlebell swing with her 40 pound weight and I was blown away. I figured at 175 pounds that I could surely out work this tiny woman, but when I started swinging the kettlebell around I realized just how far off I was.

After just a few swings, my hamstrings were burning and I was all but out of breath. She helped correct my technique and I started swinging again and before long, maybe 15 swings or so, I was panting like a dog once again. At that point I had one thing and one thing only on my mind; I have to go out and buy a kettlebell immediately.

Thanks to the little woman lifting this huge metal ball in the park, I am now a bona fide kettlebell devotee and it is my turn to look like a crazed gorilla in the park as I swing my bell around, panting, attracting onlookers, and getting into the best shape of my life using a piece of equipment that’s more than 300 years old.

Tags:Elite Commando,kettlebells

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Let’s face it, gyms aren’t pretty and they aren’t really designed to be. They are filled with rows and rows of exercise equipment and any wall space that doesn’t feature a full length mirror is usually covered by a poster of a muscled up bodybuilder or an advertisement for one of the personal trainers that reside there. The floor, while functional with its thick padded surface, doesn’t exactly provide the same ambience as a finely woven Berber carpet.

Well, at least you have the music to help you feel more comfortable. That is if you like whatever type of music happens to be blaring out of the speakers at the time. There is always the TV though. If you are lucky enough to get a machine that has a TV you can control, you’ll have the ability to watch whatever you want as long as you place the bacteria infested earphones into your ears. Perhaps I sound a bit disgruntled and I apologize as that is not my point. The fact is, sometimes I just have to take my work out outside as the confining walls of the gym can drive just about anybody crazy after a while.

So, what is so great about working out outside? What is so great is that the possibilities are endless. The only thing that determines what you’ll see and what you’ll experience when working out outside is the areas in which you’re willing to go to perform your workout.

If you’re looking for a more calm and serene atmosphere, simply take a jog around the past they can be found at your local lake. Benches found along the pathway will provide you additional structures for you to use if you want to perform incline push-ups or plyometrics.

If you’re looking for a more varied and intense surrounding, simply make your way into the city to complete your fitness regimen. Running up and down stairs amidst the hustle and bustle of a downtown environment will not only provide you with a great cardiovascular workout but it will ensure that the scenery you encounter is ever-changing. Cityscapes, with their varied concrete jungle type structures provide a plethora of workout opportunities to anyone who has a good imagination and a sense of adventure.

Whether or not you have kids, going to the local playground can be one of the most satisfying work out alternatives to the local gym scene. Fair you can perform an incredible variety of exercises using the jungle gym just as the kids do including pull-ups on the monkey bars, plyometric jumps on the landing platforms, and even dips between the bars of the equipment itself.

So if you are tired of looking at the inside walls of your gym, simply step outside and take a look around. Workout opportunities are everywhere and stepping out into the fresh air can reinvigorate your excitement for working out and training our regular basis.

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We have all seen them. I call them Gym fly’s. The guys that hang around the gym and do more talking than working out. They have the latest workout clothes, and are sipping on their carbohydrate and protein loaded fitness drink while they work their jaws. They LOOK the part, but in reality, they are simply LOOKING. Their target? Women.

From my experience, most women are at the gym to do one thing: workout. They are not interested in meeting guys and they are not impressed by how much weight you can throw overhead or how cool your arms look in your wife beater. The problem is, gym fly’s don’t get this. They often hover around these ladies ready to offer their “advice” to the “helpless woman.” Well ladies, listen up. Here are a few tips to help you keep these BUGS away from you and help you concentrate on getting a serious workout!

1. Knowledge is power…use it! – Many guys love to go up to women to give them advice on their lifting technique or workout in general. First of all, if ANYONE is going to put themselves out there in this way, you MUST be tactful…most of these guys AREN’T. Secondly, the fact is, a lot of their advice is often flat out WRONG. Women, if you do your homework and brush up on both your workout knowledge and technique, you will put THEM in their place. Trust me, they will leave you alone.

2. When in doubt, bring a friend – Working out with a partner will not only help keep your workouts focused and safe, it will also help keep the unwanted gym fly’s at bay. People who are together are less likely to be bothered when working out

3. Crank up the music – I like to listen to music when I workout personally. Rather than dealing with whatever is pumped through the speakers at the gym, I like to pop in the ear buds of my iPod. If you are there to concentrate on getting in shape, not socializing, then listening to music or audio books via earphones will surely let others know you mean business. Anyone who decides to interrupt you had better have a good reason as the simple fact that you will have to stop and pull out your earphones will deter many from even bothering.

4. Don’t go to the gym – Wait a second, don’t go to the gym? Yes, I said it. See, the mere fact that there are so many distractions at gyms makes working out at a gym not an option for a growing contingent of fitness buffs. This is not to say DON’T WORKOUT, but instead, workout outside of gyms at a boot camp style class. Obviously, you won’t have to deal with the aforementioned gymflys, nor any of the other interruptions and distractions that keep you from what you really want to do…get in shape! Outdoor workouts are a great alternative and if you take some time to learn a little about all the ways you can get in shape just using your own bodyweight, you may decide to stay away from the gym altogether.

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How to build a tight set of gluteal muscles with kettlebells with 3 Simple Movements

Ok, in case you didn’t get it the first time, gluteal muscles are your BUNS. Who doesn’t want a tight set of buns when you are showing off at the beach? Well, if you don’t have a tight set, chances are, you won’t be showing off anyways. Heck, a whole industry was built around the concept of buns of steel so you know it is a subject worth delving into.

One of the more recent entries into the world of exercise equipment (in the US anyways) is the kettlebell and it makes a perfect tool for sculpting and toning your glutes. The kettlebell resembles a cannonball except that it has a large oval handle coming out of the top. While it has been used in Russia for hundreds of years, it has just recently been introduced into the US within the last 10 years or so. The principles of physiques are employed while using the kettlebell perhaps more efficiently than with any other exercise in existence. Your whole body works together to move the kettlebell through space in a dynamic compound movement that is designed to exercise your whole body at once. Your core muscles, and of course your gtuteal muscles, get an amazing workout in the process.

So, go grab a kettlebell (15-20 pounder for women and 36-40 pounder for men if you are just beginning) and let’s check out 3 simple movements you can do with a kettlebell to help you build a tight set of gluteal muscles.

1. Kettlebell Deadlift-Perhaps no other exercise is credited for creating as many perfect buns as the deadlift. A staple lift in powerlifting, the deadlift is an effective move that targets the core and particularly the glutes. The kettlebell deadlift is not much different. Simply squat down and grab the handle with both hands and then stand straight up letting the bell hang down freely in front of you. Then, squat down and put it back on the ground. Work to increase both your weight and your reps as you progress with this exercise.

2. Kettlebell Swing-This is the foundational movement for the kettlebell and a fantastic total body workout. Start out by squatting down to pick up the bell using both hands. Then, thrust your hips forward while standing up and allowing the bell to swing forward and up to your eye level. Then, allow the bell to swing down again and through your legs. This exercise, while it looks simple, will give your glutes a KILLER workout. Keep this one as the basis of your routine and you will have bulletproof buns in no time.

3. Kettlebell Clean-Again, because this move require full muscular recruitment and you will start from the squat position, it is an excellent workout that features the glutes as the foundation. This exercise is done by grasping the kettlebell with one hand and powering it up in one motion and bringing the kettlebell to rest on your forearm with your hand tucked under your chin like you are about to throw a punch with your arm tight to your side.

When beginning with any of these exercises, it is wise to seek the advice of a trained kettlebell instructor. While these exercises will make your butt the envy of the beach, no one will see it if you hurt yourself and are laid up. Get the hang of these exercises though and you will have billboard worthy buns in no time at all!

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It seems pretty trite to say that we all want to get ripped and lean but do so in the shortest amount of time, but it is a trite saying that I hear over and over again. Everyone will ALWAYS be looking for shortcuts to weight loss and physical fitness. The problem is, many people look to pills and potions as their “shortcuts” and they would rather believe the crazy claims made by TV commercials than sound exercise principals. A little hard work can go a LONG way, but some folks are just too lazy to move off the couch and into the world of exercise.

For those that aren’t afraid of a little hard work, the good news is that there ARE ways in which you can get ripped and lean and it will only take you about 30 minutes a day. I am talking about COMPOUND MOVEMENTS. A compound movement is any movement in which you will engage many muscles of your body at one time. This type of exercise will allow you to work out many muscles at one time, burn more calories, and greatly speed up the time it takes for you to get in incredible shape. One piece of exercise equipment that features compound movements as part of its core principles is the kettlebell.

The kettlebell is a piece of equipment that looks like a bowling ball with a handle. Russian in origin, the kettlebell has been around for hundreds of years, but has just recently been introduced to the US. To workout using the kettlebell, you have to engage almost every muscle in your entire body. Each list is unilateral (when using only one kettlebell of course) and this forces you to maximize the principles of core stabilization to help support the lift and move the weight through the different planes of motion. Full body muscular recruitment coupled with a focus on core stabilization…sound like an effective workout to anyone? I hope so…

Ok, now, let’s talk about what I promised you. Here is how to get a fat burning whole body workout in 30 minutes or less. Just swing baby! Using a kettlebell that is. The kettlebell swing is the core foundational exercise of the kettlebell. It incorporates just about every muscle in your body and it will keep you moving the entire time helping you burn calories and shred the fat off in no time at all. To perform the exercise, you will grasp the handle of the kettlebell with two hands. Then, thrust your hips forward, keep your arms loose but extended and allow the kettlebell to swing forward. Then, allow it to swing back down and through your legs. Now, thrust your hips again increasing the momentum. Make sure you don’t over extend your back when the bell goes forward, but instead, stabilize your core when the kettlebell moves forward and keep your back fairly straight up and down. Sounds simple, huh? Well, it is fairly easy to get the hang of it, but you will soon realize, the work is NOT easy. Even with a fairly light weight, you will probably have trouble knocking out 20 or more swings at a time. Put it this way, for your first workout of kettlebell swings, you will probably not want to go for more than about 5-10 minutes of swings at the most. This will give you an incredible workout and depending how you feel the next day, you can alter the time and weight accordingly. Most folks are surprised at just how intense and effective this workout can be, so take it slow, be safe, and start incorporating one of the most effective exercises that exists into your regimen. A fat burning whole body workout in 30 minutes or less? Yep, kettlebell swings are the answer!

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Elite Commando – M2 A/X Training

You know why military sounding product names seem to abound in the M2 Fitness Pro programs of Mr. Fat Loss? Mr. Fat Loss was conceived by Emile Jarreau, a Navy Seals candidate and military veteran of nearly a decade. From training military muscles shipboard to being a certified fitness professional for the last 31 years, he created programs from the secrets he learned on the job. Traveling around the world on a floating city helped to forge the beginning philosophies that Mr. Fat Loss incorporates into this very difficult level of conditioning. Bringing together multiple disciplines and combining them into an advanced system that is challenging and more complete than any program anywhere in the world. Hard? Absolutely and it’s not for everyone. Except for the rare few that invite challenge and will put the time and dedication needed to become…an Elite Commando.

The word Commando is defined an individual soldier, a military unit, and a raid (a type of military operation). Contemporarily, commando identifies élite light infantry and Special Forces units specialized in parachuting, rappelling, and amphibious landings to conduct and effect attacks. In the militaries of some Commonwealth countries, the observed distinction is that commandos specialize in assault and Special Forces specialize in counter-terrorism, reconnaissance, and sabotage. Originally “a commando” was a type of combat unit; in other languages, commando and kommando denote a “command”, in the sense of a military unit.

Sounds pretty intense and it is. That’s why this isn’t for the faint at heart. The workouts are heavy, aggressive and exhausting. There meant to push the absolute limit of an individual, male or female to a place that will prepare them for extreme physical and mental challenges to come in a “peaking” phase in pre-contest or a competitive season training for athletes.

Why is it part of a fat loss program?

Because there are a few individuals that believe in terms of their fitness goals and fat loss in particular, the need to push the extra mile and beyond is required in order to climb that mountain…well. Mild mannered effort will not yield superior results…period. A fever must possess you, like a demon (higher power or spirit for my “read into the words a person uses” psychologist types). A demon so strong that nothing short of your own death will stop you from achieving this or any goal you set out to do.

These individuals usually are competitive athletes, business professionals and some common everyday people that are just a cut above the average mortals.

What is Elite Commando then?

While on this journey the benefits of different physical activities became very apparent and having just one of the areas developed short changes the others. You will have strength and the endurance with that strength, which is crucial. You will build some strength, not huge size, but a strength that will allow you to carry your weight and someone else’s if need be. Enough muscle to defend or suppress a situation. You will possess a strong heart and lungs with enough endurance from running fast, hard and long. You will have the flexibility to prevent injuries and also increase recovery for the next assault on your body. Jumping, climbing, crawling, dragging, pushing, pulling a multitude of objects from body weight to free weight or machines day or night, in a hot or cold climate.

It is not easy to get to this level class if you are not mentally and physically prepared. It is a hard grind making your way into this elite school of commandos and few are selected from the regular personnel in the M2 Fitness Pros to undergo the rigorous training. Few pass the grueling test. If you think you can’t, then you should not opt for it. It is for those who believe in YES, I CAN. M2 Elite Commando is old school stuff with real high intensity, interval fitness training programs for elite group of athletes ready to step up their game.

If you aren’t up for a challenge, you shouldn’t be enrolling for the Elite Commando combo-free weight and machine training. Specially designed to take your fitness to the highest level, the training involves a great deal of mental strength to dominate the body and submit it to the grind. The M2 Elite Commando program is meant to integrate body weight training and external loading along with cardio conditioning for building strength and muscles for those who think they are superhuman. But the qualities will be put to test soon as you join the program and there is no relenting.

If you think you are advanced physical fitness specimen, then you step up and come out a winner. It is a 45 minute grueling workout series, multiple times per day and multiple days per week where you will be tested to the limits. Free weights, body weight and machine training that would target the upper and the lower body muscle groups to develop strong defined muscles and toned bodies to bring out the animal lurking in you.

It is a concentrated circuit of giant exercises that you would be performing intensely to ramp up your stamina and push yourself to the ultimate limit. If you can endure the highest limits of physical exercises, then you could easily enroll. It is not how ordinary men build up muscles, but the way military men and commandos test themselves to perform the hardest of all tasks. You will not only be working out indoors, but doing lots of outdoor training as well. It is a time tested mixture and follows the same level of training principles that is followed in the armed forces. That is what M2 Fitness Pros has created for you to model the work ethic of an elite commando step by challenging step in total training.

Once again, this is absolutely hard core and not for the weak minded. Even if you are strong and feel physically superior to many others and think you have to prove that you are you may be beaten already and just don’t know it yet. As the M2 Fitness team takes you through the paces making you rough it out, they keep your overall training and body in mind while they find the weakness, exploit them and then build them up.

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Hello and welcome to the Mr. Fat Loss blog!

This has been something I’ve wanted to do for awhile and with everybody  coming into the marketplace with a variety of fat loss products that promise the stars and the moon, plus make you look fabulous…I thought a personal guide to assist you would be a good idea!

The main reason is that I want to help you with sorting out some of the fluff and provide some direction for you while  you look for the right fat loss program that’ll help you.

After 32 years of personal experience with exercise, fitness and health…I still look for the “new” the better, the faster or best fat loss program.

Its very hard and determining the “best or right” program can be challenge when all the information is sounding pretty much the same, just a different person or company promoting the next “magic bullet.”

I’d like to provide you with as many resources available so you can look for yourself and measure the claims made by each of the experts on the marketplace. Along with the ones I feel are important to include when putting together and building effective fat loss programs.

I’ll also be very blunt in many cases, not to offend , but to shake some of you up that have been saying you are “trying, thinking about or should” do something or that “it’s too hard to change” a bit more than “doing” what you should be doing to accomplish healthy fat loss as your goal.

In my mind, over all improved mental and physical health should be the goal of everyone on the planet…actually, to be the best human being you can. But, without making this a political forum or blog, instead comments focused on important fitness and health related topics will be welcome and appreciated with fat loss more as a side benefit of healthy lifestyle changes.

I also will have people from around the globe looking at the information here with the translator bar in all dialects available…so welcome visitors! Along with that there are a few sections you may want to explore which contain elements you might not currently have employed in your own fat loss programs.

These individuals in my professional opinion are some of the best in the world and will offer you a lot of information so that you can judge their abilities for yourself before going any further.

In addition, there will be variety of teleseminars, videos, articles and Q & A opportunity with so much new information related to any and all areas regarding fat loss strategies…with fantastic, thought provoking content.

Although it seems that each year new ideas come out about the best or fastest method for fat loss…human beings have not changed physically in a long time and unlike technology, do not adapt or evolve as quick.

Same stuff that got people lean a hundred years ago, still works today…hard, purposeful work.

That being said, you will not find a short cut method here, nor will I endorse it, but just common sense approaches to an age old desire…lean muscle.

Thank you for stopping by,

Mr. Fat Loss

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