The calories that you would burn by doing kettlebell workouts would depend heavily on various factors such as workout intensity, your current weight as well as your body composition i.e. how much fat and muscle you have.
With that said, if you do conditioning practice as well as learn how to properly use the kettlebell, you can do very intense kettlebell workouts which would result in a high calorie burn and great end results. There was a study done by the American Council on Exercise where 10 persons did kettlebell workouts in a controlled setting. It was found that every single person burned a minimum of 20.2 calories per minute with kettlebell workouts. You would burn the same amount of calories as running at 6 mph.
Many people who want to lose weight often think that they need to lose the weight as quickly as possible. However, this type of fast weight loss via exercise and diet is non-sustainable in the long term. As a result, it creates a yo yo effect where you experience weight loss then weight gain when you return to your normal habits.
In order to lose weight at a healthy rate and permanently, you need to make continuous changes to your lifestyle that you can adopt for the long term. This will help you to lose weight gradually and keep the weight off. This type of weight loss will help you to drop between one to two pounds every week. According to the Center for Disease Control and Prevention, this will go a long way in ensuring that the weight remains off.
If you want to pursue a kettlebell weight loss program, then there are many quantifiable goals that you can set. In order to lose fat at a rate of 1 pound every week, then you need to make sure that you create a caloric deficit of 3,500 calories in that week.
Creating The Right Balance
By doing 1 hour kettlebell workouts such as those in the ACE study, then each workout will burn approximately 1,200 calories. So, in order to lose a pound per week, all you’ll need to do are three of these workouts per week as well as ensure that your diet is properly controlled.
However, in the study, each of the persons only worked out for 20 minutes. This is because intense kettlebell workouts cause the muscles to get tired quite quickly. So, if you attempt to continue working out while fatigued, this increases the chances of getting injured. It is possible to have longer workouts by reducing the intensity. However, you won’t be able to reach such a high calorie burn per minute.
So, it is a lot more achievable to do three 20 minute kettlebell workouts every week. However, if you are completely new to working out then it may be best to workout for shorter periods or even do just one or two sessions every week. You can then increase your intensity and number of workouts over time as you adapt to the workouts and exercise intensity.
This will result in burning around 400 calories per workout. So, if you workout three times per week, then you’ll burn 1,200 calories. As a result, you will need to find other ways to achieve the additional 2,300 calorie deficit in that week to burn off 1 pound.
Cardio & Diet
Achieving your calorie deficit would mean properly managing other aspects of your lifestyle. So, you always need to make sustainable choices that can be done in the long term to successfully lose weight and keep it off.
One great change that you can implement is adding cardiovascular exercise. This will not only help you to burn more calories but also improve your health in many ways. So, for example, you can do training in order to run a half marathon or even a 5K. Alternatively, you can go on a hike regularly, go biking or even do cardio based group fitness classes.
Walking is another good option since it is completely free and all you will need is some space to walk as well as a good pair of walking shoes. So, for example, if you are 185 lbs, you can easily burn 350 calories in one hour of walking at 3.5 mph. By walking at this brisk pace for an hour, three times per week, you will burn an extra 1,050 calories per week. This will increase your deficit to 2,250 which is quite near to your 3,500 target.
In order to meet your goal, you can change or adjust your diet. With that said, don’t starve yourself in order to lose fat since you need to consume a balanced diet in order to be healthy and feel strong. It is also necessary to help fuel your lifestyle and overall activity level.
It is best to eat according to your particular needs which depends on your sex, activity level, weight, age etc. In order to achieve your caloric deficit, simply reduce how many calories you eat by 200 calories less than the amount that you need to maintain your weight. This will help you to achieve a total weekly caloric deficit of approximately 3,500 calories per week. Once you maintain this weight loss, you will be able to safely lose approximately a pound per week and create lifestyle habits that are sustainable for life.
This post has been sponsored by Organically BLK
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