In this Boot Camp FX workout video with Curtis Ludlow you'll see two great muscle building exercises.
Building more muscle improves the rate at which your body burns fat and recomposes itself.
Men:
You have an incredible capacity for building muscle. Say "thank you" to growth hormone and testosterone.
These hormones are your friends.
You can quickly build muscle by training with HEAVY weight to the point where you feel burning, breathlessness and you're sweating. Doing so releases muscle building and fat burning hormones in abundance. You are in complete control your peripheral blood hormone profile.
So the magic bullet to recompose the body is high intensity, short duration, progressive resistance training.
This type of training lays the foundation for building muscle and burning fat.
Kettlebell exercises are just one of the many tools that we use at Boot Camp FX. They recompose the body by progressively overloading the nervous and muscular systems.
They're great for total body conditioning, gaining muscle mass, muscle strength and for burning fat.
In the workout video at the top of this page, the first exercise is a multi-joint movement called the kettlebell alternating clean and it works nearly every muscle in the body.
The kettlebell alternating clean is an advanced exercise and shouldn't be performed unless you've become proficient with the basic single kettlebell clean.
The key to this exercise is pushing the hips back every time you clean the bells.
This allows you to "pop" the hips forward. The hip action generates momentum and drives this movement.
The next exercise is the kettlebell around the world (body) exercise.
This is a simple exercise that is used here as an active recovery movement.
Women:
Good news! You can lift weights 24 hours a day, 7 days a week and you will NEVER look as muscular as a man.
You don't have enough testosterone to make that happen. This is a good thing. Accept it, stop lifting pink weights (they're sooo cute though!) and challenge yourself.
Your mother and father were WRONG.
There is no such thing as "big bones". Have you ever seen a "fat skeleton"?
You can't catch a cold from going outside without a jacket (that's not how it works).
You're not going to get bigger from lifting weights and exercising - unless you eat big.
It takes a significant calorie surplus to "bulk up". If you are bulking up, it's not muscle. It's fat. The solution there is simple, stop eating so much food.
You need to be in a "calorie deficit" to lose weight.
In the beginning, the only way to know if you're in a calorie deficit or not is to weigh yourself and count calories.
As long as you maintain a calorie deficit your body will get a leaner, more attractive shape - you'll look and feel sexier.
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