www.MichaelReid.ca

Kettlebells are Best for Fat Loss

This research article came out this past week and has been whipping around my community of colleagues like ______________ (insert something crazy).

It concludes that Kettlebells burn ~20 Kcal/minute which is a HUGE number. This is 2-4x greater when compared to other popular forms of exercise (e.g. swimming, walking, jogging, weight training).

download the article for FREE: http://www.acefitness.org/getfit/studies/Kettlebells012010.pdf

The lead researcher from the study says:

“We estimated oxygen consumption and how many calories they were burning aerobically, and it was 13.6 calories per minute. But we also measured the blood lactate, so anaerobically they were burning another 6.6 calories per minute,” explains Porcari. “So they were burning at least 20.2 calories per minute, which is off the charts. That’s equivalent to running a 6-minute mile pace. The only other thing I could find that burns that many calories is cross-country skiing up hill at a fast pace.”

The exercise used was the Kettlebell Snatch which is an intermediate Kettlebell drill, but beginners can get similar benefits from performing Kettlebell Swings.

Kettlebell Swing: http://www.youtube.com/watch?v=GyunpidlFnQ

Fredrik, the athlete in the video has been training for some time; 60kg is not the recommended weight to start with.

Generally, females will start with 8-12kg while most men will start with 16kg.

Be Well,

Mike Reid

www.michaelreid.ca

www.WaterPoloTraining.net

Naked Get Up

This is an exercise that is a prerequisite for the Turkish Get Up.

The Turkish/Naked Get Up is a great exercise for improving the durability, strength and flexibility of the entire body, not to mention building bullet proof and resilient shoulders in the process.

When you can do the Naked Get Up with very good technique then try it using a very light Kettlebell (8-12kg).

SUMMARY

• Start with just just a shoe or sandal.

• The implement you use doesn't really matter but it should not be heavy and if it falls off your fist it should in no way harm the athlete or anyone around them (i.e. it must be light).

• Work up to performing 5 x 1 reps/side, alternating each side with each rep.

• This will typically take anywhere from 5-15 minutes to complete.

• Even though it is just a “shoe”, the Naked Get Up is much harder then it looks and can be very taxing. Build up volume and frequency gradually. Ultimately you could do the Naked GU almost everyday of the week.

• When first learning the exercise, breaking it up into smaller segments is a very good idea. See the reference below titled: “Kettlebells from the Ground Up ...” for more information on how to exactly do this.

• Be patient and practice, practice and practice some more. If you are a coach, please learn the Naked Get Up yourself before you implement it into your athletes program. You will be surprised by what you find out about your own body.

• Finally, enjoy the process of moving your body in ways that you may have never done before. It's a wonderful journey and you are NEVER to old to start.

Enjoy and be well,

Mike Reid

www.michaelreid.ca

www.WaterPoloTraining.net

Fish Oil Explanation by Dr. Berardi

More information on why you want to take fish oil and the amount to take.

Dr. Berardi, a nutritionist and researcher recommends starting with 6g/day which is about 6 capsules.

Note that on most packages it might only say to take 1-3 capsules/day. There should be very little to no concern with taking a higher dose then what is on the package. Remember, 6g/day is just a starting point.

Video Link:

http://link.brightcove.com/services/player/bcpid17217221001?bctid=48793573001

Be Well,

Mike Reid

www.michaelreid.ca

www.WaterPoloTraining.net

Johnny Rabb ... a drummer with a message

Johnny Rabb is one funny dude and an amazing musician. He gets kind of "serious" in the below video but delivers a great message.

Don't worry, you do not need to be a musician to understand the message, it applies to everyone.

The basic message is "keep your sticks", but you must watch the video to truly appreciate what he means.

I think I have it figured out????? Please let me know if you do.

Here is the video link: http://www.youtube.com/watch?v=RRVVm47dxlI

(normally I would embed videos but this one has the embedding function disabled)

Oh yeah, he also gives big props to Canada via high praise of Neil Peart, drummer of Canadian rock band Rush (some of you may have heard of them before).

Be Well,

Mike Reid

www.michaelreid.ca

www.WaterPoloTraining.net

Rush playing their song "YYZ"  http://www.youtube.com/watch?v=GniHrn6ikmg