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The Swing!: Lose the Fat and Get Fit with This Revolutionary Kettlebell Program Paperback – March 12, 2013
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From the Back Cover
You can make major changes to your body without spending hours in the gym. By using a kettlebell and following her own eating plan. Tracy Reifkind lost 120 pounds, has kept the weight off for six years, and has helped countless other people let their real bodies break through.
The Swing! workout is:
Fast. Kettlebell training is so effective in burning claories, building muscle, and toning the body that you can see results in as little as four 30-minute workouts.
Economical. You can swing a kettlebell in your bedroom, in the living room, in the garage—almost anywhere. You'll never have to pay for another expensive gym membership.
Efficient. You get strength training, a cardio workout, and flexibility training all in a single session. It's a three-in-one workout—better than weight lifting.
Easy. Anyone can use a kettlebell. Whether you are a woman or a man, an athlete or a couch potato, slender or overweight, you can benefit from the Swing! workout.
As well as teaching you the most effective workout possible, The Swing! provides a food plan with a focus on great flavor and making sure you never go hungry. As featured in the bestselling The 4-Hour Body, Tracy Reifkind's exercise, diet, and lifestyle program harnesses the extraordinary power of kettlebells to create rapid and long-term weight loss in just four hours a month.
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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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. It's like the extreme workouts which Tracy says you should only do twice a week, triggered something and suddenly fat started to drop off - melt off. That may not be surprising if I was a big lady, but I'm not - I'm a normal weight, and only about 7 kg overweight. That makes it usually harder to move the weight when you are close to your goal. However, Tracy stresses that the kettlebell workouts should be looked at as "a skill to improve in", not as a weight loss tool (which they are). Use your food intake strictly to lose weight and use the KB workouts to tone up. It means I don't eat extra on a workout day, as a reward, as it doesn't work like that.
Being less than 2 weeks into the program I can't wait to see the results by the end! Perhaps I should be setting my goals higher than I thought possible at my age of 47 with 5 kids. Maybe I can actually get fit and firm all over. Anyway, the program is so easy a child could do it, and Tracy's advice is so simple you think you should have known it all long, but you had got sidetracked with all the complex diet advice and tricky exercise advice that is out there. This is a back to basics program that gets the most out of an old fashioned method (the kettlebell) without all the frills that deter a person from their goals.
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!!!
Top international reviews
After years of a sedentary job and a busy family life, this is a great way to get started with kettlebells, my upper body feels like it has woken up again and has really improved my posture.
You must start with a weight that is challenging and increase the reps as you progress, before you start to do the more technical exercises that are featured in other books and on youtube.
A concise, truthful and interesting book, and im over the moon to have found it.
No doubt this information is freely available on the web but it was the progressions that I found useful. Tracey lays out a step-by-step program.
Why only 4-stars? I found the chapter(s) on Diet a little boring and prescriptive.But that's just me - you might like it.
Overall, a very good book.