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The Swing!: Lose the Fat and Get Fit with This Revolutionary Kettlebell Program Hardcover – March 13, 2012

4.6 out of 5 stars 92 customer reviews

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Body Fuel: Calorie-Cycle Your Way to Reduced Body Fat and Greater Muscle Definition by Mark Lauren
"Body Fuel" by Mark Lauren
Best-selling author of You Are Your Own Gym teaches us to keep your metabolism running hot with this unique, easy-to-follow "calorie shifting" diet that fuels weight loss and lean muscle gain. Learn more | See related books

Editorial Reviews

From the Back Cover

Let Your Real Body Break Through

Tracy Reifkind had been overweight her whole life and no amount of working out had helped her lose the weight. She had almost given up on ever getting fit, when she discovered a fitness tool called the kettlebell. Reifkind had no idea that this traditional Russian device, shaped like a cannonball with a handle on it, was about to change her life. Soon she was looking in the mirror and seeing things that she had never seen before—defined biceps, strong shoulders, and even firm abs—muscles she didn't even realize she was toning. In all, Reifkind lost 120 pounds and has kept the weight off for six years.

Tracy Reifkind's program comes in three parts:

Mind: Before you start the program, you are coached on a winning mind-set that will set you up for the best possible results.

Body: As you swing the kettlebell, it creates a force that demands full-body involvement and constantly engages the core—all with very little impact on the joints. There's no safer, or more effective, way to work out the entire body.

Food: The Swing! includes a food plan with a focus on great flavor and making sure you never go hungry. It's a weight-loss food plan for people who love to eat.

Now Reifkind is bringing this powerful and unique workout and diet program—advanced enough for an elite athlete, but simple enough for a novice—to its widest audience yet. Her program focuses on the simplest of the kettlebell movements—the swing—to create a fast, highly effective workout that makes the body leaner and more muscular at the same time. The Swing! program promises dramatic results in just two half-hour sessions each week. Believe it or not, that's just four hours a month!

By following her own custom-built program, Tracy Reifkind let her real body break through. Now you can, too.

About the Author

Tracy Reifkind is a sought-after personal trainer and nutrition coach who was featured in Tim Ferriss's The 4-Hour Body. In 2006, she became a certified Russian kettlebell instructor. Since then, she has developed a unique training program that works for anyone, at any fitness level, featured in her DVD Programming the Kettlebell Swing.


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Product Details

  • Hardcover: 256 pages
  • Publisher: HarperOne (March 13, 2012)
  • Language: English
  • ISBN-10: 0062104195
  • ISBN-13: 978-0062104199
  • Product Dimensions: 8 x 0.9 x 10 inches
  • Shipping Weight: 1.8 pounds
  • Average Customer Review: 4.6 out of 5 stars  See all reviews (92 customer reviews)
  • Amazon Best Sellers Rank: #98,216 in Books (See Top 100 in Books)

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Customer Reviews

Top Customer Reviews

Format: Hardcover Verified Purchase
I started The Swing after having used a traditional kettlebell program for 4 months. During that 4 months, during which I did KB squats, windmills, cleans, press ups, lunges, turkish get ups (all the usual static exercises) and some swings, I had changed shape and developed some muscles. But I had gained weight - not the desired result. How could this be? If kettlebells are meant to burn so many calories per minute? Tracy's book gave me the answer: Firstly, that static kettlebell exercises are not where it's at when it comes to burning fat. SWINGS are where it's at for burning 1200 cals p/hour. And in fact, swings for over 2 mins only. She has put together a program to work you up to swinging for 2 mins at a time. The other thing necessary for losing weight is " stop eating so much" - record your food intake properly and stop guessing.

I began the program after 4 months of weight plateau, that had culminated in a 5 kg weight gain in the previous 8 weeks. Depressing. It took a few days into the program to see results. I stuck with it. By the 4th day I was down 1/2 a kg (1 lb) - no big deal, but it's at least the right direction. By the 7th day I was down 1.2 kg (3lbs), by the second week, results really started to kick in with up to a kg loss a DAY, day after day. I'm now down 5 kg (12 lbs) in ten days! I kid you not! (You might think our scales are broken, but my husband weighs himself at his gym 3x a week where the scales are calibrated regularly, and he says our scales are only about 3/4 lb out.) No doubt there is some water loss, but I wouldn't say much as it is winter here and I am not sweating much, and I've exercised for years, so it's not a new thing.
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Format: Hardcover Verified Purchase
The first time I picked up a kettlebell, I thought, wow. I just KNEW that this was something extraordinary. I rented videos from the public library. Read as many books as I could get my hands on -- Tracy's book made me realize you don't have to do all kinds of fancy moves, including the 'get up' which I really don't like - just S W I N G. Sounded too good to be true...? Really? that's all that's necessary? To lose weight and gain muscle??

I've been doing that, 3 times a week, and I can SEE my body transforming. I started with a (baby) 10 pounder, I'm up to a 25 and will soon be ready for the 30 pound kettlebell that's waiting for me in my basement, and after that, the 35 pounder and someday - yes -- the 40 pound one! Since April 1 (it's now June 8) I've lost 25 pounds and at least 12 inches overall from the basic thighs, hips, waist & chest measurements. All my tops and pants are baggy. One blouse that was so tight and showed all my rolls is now TOO BIG!!! And I just started to incorporate squats, clean and press, etc. Even my shins sweat! it's wonderful!!

Who would have thought that this simple program and counting calories would work?? and yes, I've got a ways to go but for the first time in my life, I HAVE HOPE! People that review this book and parse out very specific passages need to just look at the whole picture.

The recipes are great, the workouts are great, and the results are great. Thank you, Tracy!!!
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Format: Hardcover Verified Purchase
I've been following Tracy since Tim launched her as well, and I'm so glad I did. It was easy to find an RKC in my area to teach me the swing and then get some kettlebells of my own. Tracy is correct in saying that you only need a 4x6 space to do your swings. This is by far the most efficient exercise I've ever done, and I'm a swimmer. I saw results within two weeks, and by seeing I mean that my arms looked better, my waist was smaller and while washing myself in the shower I was finding muscles I've never had before.

I would recommend you learn how to swing first from a professional RKC, I've seen plenty of people in my class that took several days if not several weeks to "get" the swing. Once you "get" it, it feels natural and as everyone agrees, it's a lot of fun to do. But don't mistake fun for easy, it's a lot of work, but it is very rewarding. Again, I would stress highly that you should get an RKC to teach you the proper way to swing, they have amazing pointers and some basic tools that put you in the correct swing form. The mechanics of the swing are nothing like you think they are, both my husband and my brother got it wrong when they were watching kbell swing videos, and so did I. Only after I met with the RKC did I really understand the motion. I know you'll have your "AHA" moment too if you do this properly.

I started with the 8Kg kbell, but outgrew it in less than 2 weeks. You have to start with a lower weight in order to practice the swing until you feel confident doing it. I now use my 12kg for most of my swings, be them double or single handed swings. I also use a 16kg for mostly lower rep double handed swings. Shopping for kbells is an experience.
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Format: Hardcover
I've been using the kettlebell since 2005, with swings as part of the routine but by no means the ONLY thing I do in a routine. I didn't initially buy this book because I have so many other DVDs and books by reputable authors that I figured I didn't need one more. This book was on the shelf of the library, picked it up and thought "why not". I stopped all other exercises except yoga to give this an honest try. Didn't even diet. Did her swing work-outs as written, no embellishment, using a 12kg and 16kg bell as an every other day workout (ex: Sun, T, Th, Sat, etc.). I'm on WO9 and good golly, my pants are looser, I'm not watching what I'm eating (Memorial Day and Graduation BBQs back to back), and my workouts are over in less than 30 minutes. I honestly would never had believed that just doing the swing would lean me out better than circuit training, calorie counting, and cardio. Yes, I'm buying this book and keeping it close!
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