Introduction to Dietary Fat

Fat is the most misunderstood food type, just like protein it is an essential macronutrient. Fat is used as a long term energy source, and it is the only form in which calories can be stored in the body for later use. Fat is the most calorie dense nutrient of all, one gram of fat contains 9 calories, which is different to protein and carbohydrate which contain 4 calories per gram. Fat is a key structural component for all cell membranes and is key for the absorption of vitamins A, D, E and K. Continue reading Introduction to Dietary Fat


Roughly 70% of the human body is made out of water and for the body to keep on functioning properly it needs an adequate supply of water coming in throughout the day. This is patciuarly the case when you’re on a weight loss diet or a fitness programme because the bodies need for water increases in order to flush out poisonous toxins, to and carry essential maintenance work in the body.

You should drink water throughout the day, a lot of people go without liquids until they are thirsty, by the time thirst has set in usually your body is past dehydration and has already begun to slow down metabolism and maintenance work.

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Fat Loss Supplements

The supplement world is a massive cash cow and companies are cashing in on this market hard. Mainly because there is a huge obesity crisis in North America and UK. The supplement companies leech off people’s insecurities and promise unrealistic results. Often the results they promise are not even anything to do with their product and they know damn well that the average user will never get near the ideal image they paint. Let’s get straight to the point, 99% of supplements are a waste of your money, time and consideration.

For the objectives of the majority of individuals they just are not required. Proper diet and exercise will get you there. At best some supplements will give you a mental placebo effect that they are helping you when in fact cleaning up your diet or exercising more effectively are the real differentiators. Continue reading Fat Loss Supplements

All About Protein

Protein is absolutely essential for tissue growth and repair, because they contain essential amino acids which are building blocks for all cells in your body. When you train with kettlebells, you will go through a cycle of cell damage and then regrowth which will build your muscles up stronger. For this process it’s important for you to consume high protein foods to facilitate recovery and growth.

Protein is a nitrogen containing compound and it can be found in all animals and many vegetables. The nitrogen is packed inside amino acids and because of that the amino acids are essential for growth and repair. There are a total of 20 amino acids in total, 9 of which are essential in dietary requirements, the remain 11 can be produced by the body itself. Continue reading All About Protein

Nutritional Information on Carbohydrates

Carbohydrates are the bodies preferred source of energy, as it is the first food type which is burned for energy in the body. Barring the exception of milk all carbohydrates come from plants.

Nutritionists differentiate carbohydrates into two subcategories, simple carbs and complex carbs. Simple carbs are easily digestible sugars such as monosaccharide and disaccharide, complex carbs are starches and fibre, both of these are known as polysaccharides.

The division is created to differentiate the speed of which they are processed by the body, simple carbs are quickly absorbed by the body, complex carbs take a lot longer for the body to digest as they need to be broken down further. Continue reading Nutritional Information on Carbohydrates

MMA workout

Kettlebell workouts are used extensively in MMA training as they allow trainees to closely mimic the physical requirements of MMA very well. It gives athletes the perfect balance of anaerobic workout and strength conditioning ideal for MMA, allowing fighters to build strength that will last throughout the course of a fight.

In addition to this the versatility of kettlebell training allows you to focus in target muscle groups to specifically training for certain movements such as the takedown, ground game from top or bottom positions and the clinch. It can even help improve your striking with the ballistic movements of kettlebell training like the snatch and jerk which allow you to punch and kick faster and harder. Continue reading MMA workout

The 10 minute snatch test

The 10 minute snatch test is a gruesome, intense and stomach churning workout that challenges both your physical abilities and your mental strength.

In fact the exercise has been selected specifically by the united states Special Forces units in order to push recruits to the limit to weed out weak individual and separate them from the mentally strong. Continue reading The 10 minute snatch test

Kettlebell Workout for Beginners

Congratulations on your decision to start training with kettlebells, you will find training with kettlebells much more engaging than running on a treadmill or lifting weights, with the advantages of both. Yes! Kettlebell workouts can give you the cardio benefits of a runner as well as the strength and power of a weightlifter. Continue reading Kettlebell Workout for Beginners

The Kettlebell Windmill Excercise

The windmill is a fantastic exercise to build oblique strength and flexibility; it’s regarded more as a support exercise. In order to learn it, it’s best if you practice without any weight to begin with. Begin by standing shoulder widths apart, and toes pointing slightly out.

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How to do the Kettlebell clean




image shows the step by step movement of the kettlebell clean
The kettlebell clean is a key technique needed for many other kettlebell lifts


The purpose of the clean is to quickly lift up the kettlebell up in front of your shoulders, resting it on top of your forearm [3], in order to perform front squats or the kettlebell press. Unlike barbell cleans, the kettlebell clean is not an exercise in it’s own right, but is essential to learn in order to perform the other lifts. Continue reading How to do the Kettlebell clean