KETTLEBELL

BEST

KETTLEBELL WORKOUTS

Wanna like to know your ticket to faster fitness, here is an equipment that can be readily used in the gym or at home and will help you to deliver power, endurance, sturdy muscles and strength. Don’t seek for anything else just look for kettlebells, because a kettlebell workout combines the health benefits of strength training along with ways to incorporate aerobic and flexibility workouts.

Just like dumbbells, the kettlebell helps to work out multiple muscle groups of your body. Kettlebell comes in different weights and is great to build strength and mobility. It provides you with full-body training for weight loss. Kettlebell workout indulges more muscle resulting in calorie burn and muscles build up with impressive alacrity.

Why to Choose Kettlebell Workout

Working out with kettlebells will improve your flexibility and will nurture your aerobic skills. Similar to dumbbells, kettlebell workout will offer an overall exercise to your body, thus making you adaptable to your strength and fitness levels.

Beneficial in Cardio – Cardio is the most essential exercise which should be in your workout routine in order to burn calories. According to studies, it has been stated that a 20-minute kettlebell workout will help you to burn 13.6 calories in a minute. This seems great for all of your weight loss desires. Makes you Agile – Kettlebell workout contains dynamic movements and performing all of those will make you agile to move athletically with additional resistance. The more agile you will be the better the chances of lesser injuries during any physical activity.

Strengthens Muscles and Fixes Imbalances – During kettlebell workout your limbs trains equally without any hindrance. It offers a beneficial effect on your body balance and reduces any imbalances. Swinging kettlebell exerts excellent power and strength and provides an overall strengthening of your lower body as well as shoulders and back.

Top 5 Kettlebell Workouts

1. Kettlebell Swing – This kettlebell workout swings almost everything in your body. With full-body movement, this exercise offers an effective cardio session for weight loss. It also enhances flexibility and generates athletic ability in you.

Steps to Do

• At first stand with feet set wider than shoulder-width and bend your knees. • Now grab your kettlebell with both of your hands. • Now bend your hips, keep your back flat swinging the kettlebell weight up to shoulder height. • Return to the beginning position and repeat the entire step without losing momentum.

2. Kettlebell Thrusters - This kettlebell workout offers a thrust in your body as it helps to boost your metabolism and increases your muscular endurance and strength. Doing this workout will improve muscular coordination, efficiency in movement and flexibility.

Steps to Do

• At first, hold the kettlebells with both of your hands making the weight resting on the back of your shoulders. • Now slightly bend your knees and squat down, keeping your legs in line with your shoulders. • Drive through your legs and straighten them, extending your arms as you raise the kettlebells above your head. • Bring back to the initial position and repeat.

3. Kettlebell deadlift – This workout is the best in-class exercises for the strengthening of glutes, hamstrings, quadriceps, and muscles for your lower as well as upper body. Kettlebell deadlift is referred to as posterior chain exercise as it mostly works on muscles of the backline.

Steps to Do

• First, start holding kettlebell on the floor in front of you. • Now stand with feet slightly wider than shoulder-width apart. • After this squat down and pick up the kettlebell, then stand up and drive through your heels. Make sure to keep your chest should be up and back should be straight. • At last squeeze your butt at the top and return all the way back to the ground until the kettlebell lands at your feet.

4. Kettlebell Shoulder Press – Kettlebell shoulder press transforms your upper body and makes you strong for doing daily task. Some of the muscles which are used in this workout are Deltoid Muscles, Tricep Muscles, Latissimus Dorsi Muscles, Trapezius Muscles.

Steps to Do

• At first stand with your feet shoulder-width apart while holding kettlebell at shoulder height. • Now press one of the weights above your head until your arm is fully extended. • Lower down and repeat the same step with the other arm.

5. Kettlebell Pushups – This kettlebell workout provides extensive power to the upper body. Performing push-ups with kettlebells allows improving your aerobic fitness thus reducing the chance of many health hazard conditions such as obesity, heart disease, high blood pressure, type 2 diabetes, metabolic syndrome, stroke and certain types of cancer.

Steps to Do

• First, get into a plank position with your arms shoulder-width apart and your toes on the floor. • Now place two kettlebells on the floor, and make sure that you don’t slide. • Get into the push-up position by going down to the maximum range as per your caliber without losing your strong plank position. • Raise yourself up and return to the initial position as you would during a regular push up.

K2Calisthenics Park Giving Wings to Your Outdoor Workouts

With the rising concern for fitness among people around, the year 2020, a year of Lockdowns and quarantine phases, it has taught us that we can meet our fitness goals without hitting the gym. Well, it is a good practice to be a gym enthusiast however; there are other forms of free style fitness regime which have the ability to make you fit with your own body weight as the resistance. Calisthenics is one of them which have the technique of all natural moves to make you fit and strong as you have always wanted. With a vision to bring a fitness revolution in India, Aakash Agarwal launched K2 Calisthenics Park on 24th October 2020 in Surat, Gujarat accompanying with his other co trainers. While training more than 200 people, this is India’s first Calisthenics Park which provides exercising outdoors in a public space without any hindrance.

In an exclusive interview with Rajeev Biswas, from Sportz Business Fitness Magazine, Aakash Agarwal the founder of K2 Calisthenics Park, shares his thoughts to have a complete calisthenics workout without getting stuck in a gym membership for years.

Let’s read him and find out what he has to say about their newly launched one of its kind park in India.

Aakash Agarwal

Q. What inspired you to have an outdoor environment of a Calisthenics Park?

COVID and Lockdown, when everyone was confined to their home including myself and becoming fitter became more and more important, I started researching on different form of workouts which can be done at home or with minimal equipment’s. I tried a lot of different things including HIIT, Zumba etc but one form fascinated me the most was Calisthenics a.k.a Street Workout. You can do it almost anywhere with no or minimal equipments and what it does to the body was amazing.

Also when there was news that COVID can be transmitted easily in confined and air conditioned spaces, outdoor was the way forward. With that in mind, I launched K2 Calisthenics Park on 24th October 2020 with Amit Sharma and Kaushal Patel as my trainers. Since then we have been training more than 200 students.

Q. How do you manage the outdoor space for doing Calisthenics exercises?

To do all Calisthenics workout we have two dedicated space, one is 4,500 sqft and another 1500 sqft especially for kids.

Q. What are the facilities available at your Calisthenics Park?

K2 Calisthenics Park is lush green outdoor space, we have some excellent trainers who are always there to guide you and make progress in your calisthenics journey. We also have a turf which can be used to play different sports like cricket and football. There is a health cafe where you can have all the healthy meals and juices you want. Apart from these, basic facilities like washrooms, shower area is also available.

Q. How it is different from modern days of premium gym structure?

Oh it is very different. One thing that I learnt personally from going to modern days gyms is that everyone around me said maintaining body is an expensive affair. So you have gym membership, then you have personal trainer fees, then the trainer asks you to take various supplements like BCAA, Pre-workout, some capsules and then the infamous Protein Powder. Then you have to undergo nutrition counseling in which you get curated meals which again creates a big hole in your pocket. Here in Calisthenics, we promote conscious and healthy eating i.e. don’t eat junk and listen to your body when you eat, your body will let you know when to stop. And we do not have personal training, all we have is monthly fees and you are good to go.

Q. Kindly brief us how Calisthenics exercises are important for fitness?

Calisthenics uses body weight as resistance for your training. Unlike gyms, all calisthenics exercises use compound muscle movements, thus not just increasing the strength but also increasing the muscle-mind coordination. Also most of the exercises engage your core, and when your core is strong your overall stability of body is increased tremendously. K2 Calisthenics offers outdoor space for workout with ample of green around it, which allows your body to heat and at the same time provide fresh air while working out.

Q. What are the best ways to do Calisthenics exercises without getting injured?

Three things I would like to stress here is one training under professionals and two doing proper warm up and stretching before your workout and doing it outdoor. First is reason is obvious but why working out is more important is, it is proven that your muscles are less prone to injury when your body is heated, the muscles become more flexible, thus when you are working outdoor your body does not get cooled down easily.

Q. Kindly share your fees structure for those who want to join your Calisthenics Park?

We charge 9,000 INR for 3 months currently, which includes training as well,

Q. What kind of fitness equipment you have installed at your Calisthenics Park?

We have a number of horizontal bars for free and static movements, apart from that there are 3 set triple parallel bars, monkey ladder, low height bars, mats, rope climbing, skipping ropes, external weights to increase resistance if one has mastered their own body weight.

Q. Kindly introduce your trainers and tell us about your client based?

We have Kaushal Patel as our head trainer, who is a self trained calisthenics athlete; he has been doing calisthenics for 5-6 years now. Then we have Amit Sharma, who is our Manager and now a trainer as well. He has been trained in gym and Martial Arts, but now has picked up Calisthenics for his fitness moving forward. And recently Yash has joined us who was into different Cardio forms and Animal Move training, he will be combining his existing skill set with Calisthenics to give more robust results to our clients, accompanying two more assistant trainers Bhargav and Darshit.

Initially when we started, we thought Calisthenics would only attract boys in age group of 18-35. But now 6 months later, we are surprised by the diversity in our clientele. We have kids, girls, boys, men and women of different age groups. But we ourselves are surprised to see how well the girls are doing in Calisthenics moves, this goes on to prove, that no matter what age or what body type you have, all you need to do is workout daily.

Q. Any plans for expansion or promoting Calisthenics exercises in other states of India?

Yes, definitely. I want to bring a fitness revolution in India, I want to let people know that you don’t need to make a big hole in your pocket to get fit, you don’t have to be stuck in a gym membership for years, you can learn Calisthenics from us and then maybe have a small setup of your own and do it wherever you want and spread it to more people. Also I am looking for investors and promoters to take in Pan India so that Calisthenics is available to more and more people.

Hidden Reasons Of Weight Gain

Are you gaining weight consistently day by day? If yes, then you should be aware about some hidden reasons that are causing your ever rising weight gain.

Generally a healthy diet and regular exercise are two important factors that can affect your body weight. Apart from these two, there are many possible hidden reasons behind weight gain. You might not know there are many hidden factors which can be some unexplained reasons behind weight gain. Even if you are trying to lose weight you must keep a check on such factors that can affect your weight loss process. To lose weight you need to burn more calories than you consume. Effective weight loss requires essential lifestyle changes including your daily eating habits to sleeping and workout routine. Here are some hidden reasons that can cause weight gain.

1. Stress

Now-a-day stress is quite common. There can be endless factors that can contribute to stress including work pressure, deadlines, strict routines and many more. Stress as a mind state affects your hormones which can subsequently contribute to weight gain. Stress can also make you eat more which is known stress eating generally lots of people talked about this state of mind during quarantine days of lockdown. Stress eating is one of major contributors to weight gain .

Dr. Tavleen Kaur

Nutritionist & Welless Coach Certified by Max Healthcare

2. Wrong portion size

Portion size of food plays an important role in weight management. If you are trying to lose weight you must know the amount of calories that you are consuming per meal. Even if you are following a diet to lose weight but consuming more calories than required per meal then you may not lose weight. You need to be very careful about the amount of calories you are consuming per meal.

3. Certain medication

Few medications can also contribute to weight gain. Antidepressant, steroids or birth control pills are some medications which can have weight gain as a side effect. But this is not the only factor and it can also vary from person to person. Therefore, you should not make any change in your medication without your doctor's consultation.

4. Hypothyroidism

While hypothyroidism can definitely be a reason for unexplained weight gain, it’s mostly “mild weight gain," or roughly five to 10 pounds. If you’re experiencing other telltale symptoms such as brittle hair and nails, dry skin, and a tendency to feel cold, and then definitely visit your doc, who can determine if hypothyroid is truly a reason for your sudden weight gain by following blood tests.

Avinash Tiwary talks about his transformation journey for Laila and Majnu

We all have heard the story of Laila Majnu once in our life. Have you ever thought that if they were a part of this generation how they were supposed to be? Well, we know a versatile actor who has played the on-screen role of Majnu that has mesmerized and enthralled everyone. Avinash Tiwary, the on-screen Majnu is also known for his highly appraised roles for his projects like Bulbul, and Girl on theTrain. Recently the Cine star has gone through heavy body transformation back to back for all his roles for his characters. Avinash is a fitness enthusiast and has been recreational martial artists.

During the chit-chat with Paayel from Sportz Business Magazine, Avinash Tiwary revealed about his tremendous transformation for his highly appreciated role of Majnu followed by his other hits including characters in Bulbul, Girl on the train, and Ghost stories. Avinash has spoken his heart out about his daily diet and workout love. He also talked about his upcoming project, Dongri to Dubai, and gave a special fitness message in his own style.

Q: How you define Fitness in your life?

My basic understanding of fitness is strength, stamina, flexibility, and endurance. These are the four aspects of fitness according to me which everyone should work on and follow. Everyone should keep building on their strength, stamina, flexibility, and endurance and are the parameters as per my concerns.

Q: Being a part of the entertainment industry, How you manage your work and personal time?

I am an actor and I need to be fit to execute my job. However, my industry has made people responsible for that fitness six packs abs that I had once in my life but I don't believe this is the meaning of fitness. I am an outdoor person who loves running, do martial arts, and love to do physical activities that don't require a gym. I believe in hitting the gym only when I need to make a specific body for my character.

Q: For playing the role of Majnu you went under a body transformation so kindly shed some light on it.

Majnu has two parts wherein in the second part you really have to look weak. When we started shooting I got guidance from my director that in the first part Qais needs to look heavier and build muscle and get in size. Later when we did the look test in the same body size for the second part of the film it didn't fit right. So now for the second half that was shot first, I had to lose a lot of weight and the right way was to not eat anything. In my opinion, there is no such right way to look weak so for that, I did a lot of running and came to one egg white in a day, carrot and some salads and chicken clear soup. It is not at all advisable to anyone as I am still dealing with complexities. I switched to fruits and a low diet to stay in energy and yet look week.

Next was to shoot my first half of the character viz Qais and we didn't have the luxury to shoot it and take 6 months. I was given only 4 days half to come back to the initial look which we decided for the first half. Due to lack of time, I only did was eat and sleep. Only four days break was given to me between the first and second half. At last, I still suggest that this is not advisable to anyone as it has many consequences.

Q: What all you do to balance your mental wellbeing as you have to play so many roles that need mental peace?

There are few things that stay with you after the character but according to me it only takes a week to get out of it and start all fresh. I don't feel it as baggage.

Q: What are your upcoming projects?

I am working on a new project viz. Dongri to Mumbai and the rest will update once the official info is out!

Q: What are your fitness goals?

My fitness goals are to maintain my strength, stamina, flexibility, and endurance. Shaping my body required for my roles and I don't want to have one consistent body and believe in adapting and maintaining my fitness for my work.

Q: A few days back, you were seen doing martial art on your Instagram story. So is it something about your upcoming project?

I have been doing martial art for a couple of years and as I have an injury and not doing kicking these days so I am doing that stick work to keep myself fit and active. I have been practicing martial art since 2008 on and on and off basis.

Q: What is your favorite diet?

I stay with my parents and everyone who stays with your parents, it becomes the most difficult task to manage their diet. For a long period of time, I used to cook for myself and if I am not cooking then I stick to the home-cooked food. I love what my mom cooks. If I am on a focused diet then I take a slight heavy protein diet as I have to cut on my carbs and fats. I majorly follow the balanced diet and not a fan of trendy keto and the rest of the diets. I believe in intimidate fasting and I am practicing it on an on and off basis since 2016.