GETTING STARTED - KBbody.com€¦ · During the 20-minute kettlebell workout, the average calorie...

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GETTING STARTEDNutritioN & traiNiNg

*** As each individuals situation is unique, you should use proper discretion, in consultation with a health care practicioner before undertaking any diet or exercise program.

THE SCIENCE | THE METHOD THE TRA INING

THE SCIENCE In a 2010 ACE research study, it was noted that “...During the 20-minute kettlebell workout, the average calorie burn was 272 calories…” Combining kettlebell techniques with Sports Science, Kickboxing, JiuJitsu and other Martial Arts motion adds significantly to those numbers and allows the body to achieve its peak level of fitness and its ideal shape. Martial Arts is known and praised to be one of the most effective ways to achieve over all fitness, including developing coordination, balance, flexibility, power and strength. Scientific studies also show overwhelming data describing HIIT (High Intensity Interval Training) intervals as some of the BEST ways to burn fat. If you trust your body, the method and the science as well as Dasha’s years of training and developing this system– you WILL achieve your goals.

REST & RECOVERY is just as important as the time you spend training. Remember that real gains are made long after your work out is done. Your body must take the time to return stronger for the next session. Training with the Kettlebell Kickboxing™ Scorcher Series 3 to 4 times a week is all you need to see results. When starting the method simply do one DVD a day. As you progress and require more immediate goals or would like to further challenge the body, start stacking your DVDs (play workout option only of second DVD). After your optimal body composition and weight goals are reached, maintain your physique with any three Kettlebell Kickboxing™ training sessions a week! (See training chart)

ADVANCED Kettlebell Kickboxers can stack DVD’s to get maximum results. Once you are able to keep up with the girls in the DVD and have perfect, consistent form throughout each exercise, start following along with the advanced version of each exercise, always located at Dasha’s back right. Later you can STACK your DVDs, combining Power and Strength, Longevity and Diversity or any other double variation. Your rest days will still be the same as above.

TECHNIQUE When starting your training, watch the basic tips included on each DVD in the BONUS Clips tab on your menu bar.

www.kettlebellkickboxing.com

Keep in mind that all exercises should be done with nothing heavier than a twenty pound kettlebell. As you start the training listen to each of Dasha’s instructions and take your time through each motion. Elevate pace slowly, and only after you have mastered the form of each move. In each motion, keep your shoulders straight, have a strong even back and make sure your knees never pass the toes on any squatting motion. If you have any knee issues, always do the modified version of the DVD, located to Dasha’s left. Elevating pace with modifications will mean going faster, but still not jumping during any of the Martial Plyo Sets.

NEVER PLATEAU with your Kettlebell Kickboxing™ Scorcher Series routine. The one minute intervals allow you internalize each motion at your personal pace. As you become more proficient in each series, your motion will become faster and more efficient, allowing you to accomplish triple the amount of work in a single minute. As you progress the workouts should actually get harder, funner and faster, elevating the heart rate and pushing the muscles to go further.

On the days you feel your best, we advise you to try the Advanced motions, always demonstrated by Jenel in the back right of Dasha. On days when you feel sluggish, do each exercise SLOWER and far more controlled. To teach yourself how to push further in your training, elevate your pace and try to keep up, or beat one of the girls in the workout. ALL of these principles will allow you to take full advantage of each Scorcher workout.

MARTIAL HIIT is not just a regular High Intensity Interval (2-for-1 work-rest ratio). Martial HIIT uses the basic principles of martial art intervals, which have been around for centuries. In martial arts, it is typical to see 3 or 4 minute rounds of training with a 1 minute rest. This allows you to maximize calorie burn, maintain optimal muscle recruitment and raise your metabolic rate long after the training has finished, all while minimizing the actual time you spend working out.

BURNING FAT while you SLEEP is not a joke. Lean muscle is exactly what you get during your Scorcher workouts, never bulking the body because of the endurance rounds and the unique sculpting principles Kettlebell Kickboxing™ is known for. Keep in mind: muscles work magic, they not only lift and sculpt fat storing areas in the body, but they burn calories way after your workout is done. Muscle is metabolically more active then fat, it needs more calories to live. Lastly, your lean muscles will serve as a great source of injury prevention, not only during activity but internally, helping build a healthier, stronger YOU.


TRA INING PLAN

“More is NOT always better! Efficiency is the true meaning of fitness success!” –Dasha Libin

Combining Martial High Intensity Intervals with Strength, Power and Stability principles has been a part of martial arts for decades. When paired along with the total body benefit of kettlebell training, and sports science these, principles allow anyone doing the program to achieve their Best Self, in half the time. **Consider every Scorcher Series workout an equivalent to two hours spent at the gym.

SAMPLE WEEK FOR BEGINNER

SAMPLE WEEK FOR INTERMEDIATE

SAMPLE WEEK FOR HIGH-INTENSITY ADVANCED

SAMPLE WEEK FOR “UP-KEEP”

(New to working out)

(Start seeing a difference in 3 weeks!)

(Fast track your goals)

(You got the body-Now keep it!)

MoNDaY tuESDaY WEDNESDaY tHurSDaY FriDaY SaturDaY SuNDaY

PoWEr rest LoNgEVitY rest DiVErSitY rest rest


PoWEr DiVErSitY LoNgEVitY rest DiVErSitY rest rest


StrENgtHrest

PoWEr rest

StrENgtH rest

PoWEr

DiVErSitY LoNgEVitY DiVErSitY LoNgEVitY


DiVErSitY rest rest PoWEr rest rest StrENgtH(Sunday-every other week)

On REST days, take advantage of all the time you have saved from your workouts and do something special JUST for YOU.


“CLEAN EATING”

(Sunday-every other week)

Achieving your goals and living a happy life is NOT about dieting through life, or about severe caloric restriction. The BEST results for your optimal body should be achieved with both Exercise and Clean Eating. DIETS do not work because they are temporary and often very restrictive. Clean eating is a WAY OF LIFE which can help you achieve your goals with out making unrealistic demands.

CLEAN EATING means being accountable for what you put into your body. For healthy weight loss, don’t restrict your food intake to the point at which you are no longer getting enough nutrients. You need fuel to function. Instead of cutting out your energy source, you should refine it by cutting out “empty calorie” foods. Example: Replace a serving of French fries with vegetables, ice cream with non-fat yogurt and berries, juice with water and hamburger for a lean cut of grilled meat. Small adjustments like this can help you trim the excess and shed fat, building lean firm muscle and keeping energy levels intact.

DAILY MEALS & SNACKS When you’re planning your meals, try to combine protein with carbohydrates, fruits and vegetables. Ideally each meal should always have a protein and vegetable serving. Breaking up your meals is a great option: If you’re having trouble making six small meals a day, consider cutting your three large meals in half. Instead of stuffing yourself at breakfast or dinner, split those meals so you can eat every three to four hours. Snacks should be between 100-300 calories (depending on that days activity) and include nutritional choices like almonds, berries, non-fat yogurt and vegetables.


PRE -TRAINING DO NOT reach for high sugar energy drinks. The sugars alone will counter all of the hard training, plus calorie dense energy drinks are only beneficial for athletes training at a high intensity pace for over an hour, or those doing prolonged exercise like marathon training. DO put lemon in your water for flavor and a healthy kick of Vitamins. Eat a regular balanced meal several hours before your workout. For an added kick of energy a snack one hour before can help keep you full and fueled during the work out. Ideal pre-training snacks are berries, whole wheat bread with a tablespoon of peanut butter, an apple or a serving of vegetables.

POST-TRAINING Aim to eat within 2 hours post training. For best recovery and gains, post-training meals should always include a protein and carbohydrates. Keep an eye on the quality of your food; proteins should be lean, and not fried. Avoid white carbohydrates and make sure your low starch vegetable portions are always dominant over your brown rice, whole wheat pasta or potatoes.

AVOID While it is okay to indulge in food once in a while, NONE of the following should be a daily part of your diet.

Biscuits / White Bread / Cookies / White RiceRefined Pasta / Soda (ALL Soda)Cup Cakes / Pancakes / White SugarGeneric Salad Dressings / Fried Foods


INDULGE You can eat the following foods FREELY. NO Calorie Counting here!

***Every meal should aim to include a protein and vegetable source.

DESSERT While saying ‘Skip the desert’ is easy, if you absolutely crave something good, try some of the following:

Cup of Berries & Fat Free Whip Cream / Non-fat Greek Yogurt & Honey / Flavored Tea / Natural Coco Hot Chocolate / Hand Full of Coco Roasted Nuts / Hand full Dried Fruit

Save the REAL deserts for days you go out or special occasions. If you fall into a daily routine, it will become your HABIT, so make sure to aim towards a healthy daily desert option.

YOUR PRODUCE ISLE should be the FIRST and LAST stop during your grocery store visit. When you enter the grocery store, start off by filling your basket up with vegetables and fruits. Then head straight to the fish, meat and poultry isle. Aim to do 75% of your shopping here. After you cruz through each section, go back to the produce isle and see if you can exchange any of your packaged goodies for the fresh options. Example: Exchange fruit yogurt for real fruits, tomato sauce for tomatoes, or waffles for eggs. In the frozen food isle keep an eye on labels and aim to purchase natural brands that are low in sodium, fats and hidden calories. Avoid trusting the ‘FAT FREE’ label. Instead examine the nutritional value in each food. HiNt: If it doesn’t have a label (fruits/ veggies) it is typically a healthier option.

Lean Meat Spinach Leafy GreensEggs Broccoli TomatoesFish Bok Choy PeppersPoultry Brussel Sprouts MushroomsSoy Asparagus ZucchiniWhey & Casein Cauliflower KaleFat Free Yogurt Carrots CucumbersTsp. of Plant Oils Handful of Nuts Cup of Berries


EATING OUT and similarly, ordering in should not be a free for all. Ordering meals to your preference should become a basic habit. Order dressing on the side with salads, request sauces on the side or ‘light’ on the sauce in your stir-fries. When making your choices stick with vegetables and proteins as the main components of each take out meal. If a meal comes with fries, ask for a basic vegetable substitute. Even with pizza, you can ask to include vegetable toppings and light cheese. The idea is simple: always make a choice to add the value of nutrition to each meal. Stay away from fast food chains and try to go to local restaurants, where the food is made fresh and the menu can be altered based on your order.

ALCOHOL If you are over the age of twenty one with no health issues, and you drink alcohol, there are several ways you can minimize the sugars and calories. Avoid mixed drinks, juices and additives to your alcoholic beverage. Wine is a good choice, while for minimal sugar liquor should be drank on the rocks or with club soda. When you can, AVOID mixed drinks they are high in sugar and empty calories. Vodka, Rum, Gin and Tequila have very similar calorie counts, so spend less time choosing between liquor types and more time avoiding the sugary drink additives.


Simple nutritional adjustments can go a LONG WAY when paired with your KB training!

1. Go for the chicken or fish – Grilled!2. Eating meat? Get lean cuts.3. Try to cook at home and plan your meals.4. Do 75% of your shopping in the Produce isle.5. Avoid fried food.6. Get low sodium options when buying canned or frozen meals.7. Unless it’s veggies, salad, or fruit, skip the side dish.8. Rice, Pasta & Potatoes: just eat half your portion and add a lean protein.9. No bread with your dinner or lunch.10. Having a sandwich? One slice, whole wheat.11. Trade in dressing for olive oil, vinegar, lemon and pepper.12. Avoid soda or juice, drink mainly water.13. Pick your cheat meals & cheat days on level of importance.14. LOVE tea. Especially Green tea.15. Buy an Ice Cream Maker, don’t buy ice cream.

*** As each individuals situation is unique, you should use proper discretion, in consultation with a health care practitioner before undertaking any diet or exercise program.

QUICK TIPS FOR A LEANER BODY!


MEASUREMENT TRACKER

chest

waist

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rt. thigh

rt. armlt. arm

lt. thigh

Day

weight

my goals BMI

fat %

chest

waist

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rt. thigh

rt. armlt. arm

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weight

my goals BMI

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Let the numbers tell your story. Record the difference from your start to end date.

BEFORE

AFTERwww.kettlebellkickboxing.com

DaSHa LiBiN aNDErSoN MS, NASM-PES, NASE is a martial art and fitness expert, fitness writer and creator of Kettlebell Kickboxing™. With over a decade of training in Muay Thai, Jeet Kune

Do, Filipino Martial Arts and Brazilian Jiu- Jitsu, Dasha was featured as Black Belt Magazine’s only female 21st Century Martial Artist. Dasha has a Master’s degree in Sports Science, with a specialty in Performance Enhancement and Injury Prevention (MS). Additionally, Dasha is certified with the National Academy of Sports Medicine with their master level NASM-PES credentials. Dasha is also a certified Speed and Explosion Specialist (NASE-SES) with the National Association of Speed and Explosion. Dasha’s kettlebell background comes from her birthplace of Russia, where her grandfather taught kettlebells to the Soviet Army. Her lifelong exposure to kettlebell training allowed her to experience the unique method long before its US popularity.

In her martial arts career Dasha Libin has achieved several instructorships, including a certification in Jeet Kune Do Concepts and Filipino Martial Arts under her husband world renowned martial artist Sifu Dan Anderson. Additionally, Dasha is an instructor in Progressive Fighting Systems. Dasha has a Brazilian Jiujitsu purple-belt and is currently studying martial arts full time at Anderson’s Martial Arts Academy. In August 2010 Dasha was elected the title of NY1’s New Yorker of the week for her FREE women’s self defense program.

As a writer, Dasha Libin has written articles for FIGHT!, Fitness Rx, Oxygen, and Kettlebell Magazine. Currently, she writes a monthly column called FUEL for the highly acclaimed martial arts publication Black Belt Magazine. Dasha and her method Kettlebell Kickboxing™ were a featured through out six pages of SELF Magazine in their March 2012 issue. Dasha is also the proud fitness brand ambassador for lululemon athletica Soho.

Dasha’s main focus at the moment is empowering females through the beauty of fitness. She has devoted all of her time to her sold-out NYC class, Kettlebell Kickboxing™, which has inspired females to get fit with the purpose of function, health, and longevity. Dasha’s Kettlebell Kickboxing™ method offers a Website community and Blog, Instructor Certifications, Live Classes and of course a series of DVD’s.


All rights, related trademarks & images reserved© 2012 by Scorcher Series, LLC

394 Broadway, 3rd floorNew York, NY 10013

*** As each individuals situation is unique, you should use proper discretion, in consultation with a health care practicioner before undertaking any diet or exercise program.

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