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DISCLAIMER: Please talk to your doctor or physiotherapist before engaging in high intensity kettlebell training.
DURATION
ca. 40 Min
WARM UP
6 Minutes Mobility & Dynamic Warm Up
EXERCISES
1- Kettlebell H2H Swing
2- Kettlebell Clean & Jerk
3- Kettlebell Snatch
X- Interactive Finisher
PROTOCOL
3 exercises for 2 minutes each
All exercises are done unbroken and equal 1 round
60 seconds break after every round
4 rounds
Finisher: 4x 20/10 Tabata
WEIGHTS
Beginners: 8 kg (F) - 12 kg (M)
Intermediate: 12 kg (F) - 16 kg (M)
Advanced: 16 kg (F) - 20 kg (M)
TIME STAMP
00:00 Exercises & Workout Protocol
05:50 Warm Up
13:23 Workout
45:00 90 Days Of Kettlebells
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Here are behaviors that might seem normal but are silently destroying your fat loss progress and keeping you stuck:
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1️⃣ Skipping meals to “make up” for overeating: A sign you’ve fallen into the restrictive diet trap bullshit, which only leads to bingeing later.
2️⃣ Obsessing over the fkn scale every morning: A sign you’ve tied your self-worth to a number, causing constant frustration and disappointment.
3️⃣ Feeling guilty for eating “bad” foods: A sign you’ve been conditioned to believe certain foods are off-limits, which creates an unhealthy relationship with food.
4️⃣ Avoiding social events because of food: A sign you’re afraid of losing control, but in reality, it’s keeping you isolated and unhappy.
5️⃣ Rewarding yourself with junk food after workouts: A sign you see exercise as fkn punishment, not as something that fuels your body.
6️⃣ Doing endless cardio instead of lifting weights: A sign you’ve bought into the lie that cardio is the only way to fkn lose fat.
7️⃣ Eating super low calories during the week, then bingeing on the weekend: A sign you’re stuck in the restrict-binge cycle, which destroys progress and motivation.
8️⃣ Constantly starting over every Monday: A sign you’re focused on quick fixes instead of building sustainable fkn habits.
9️⃣ Avoiding mirrors or photos: A sign you’re ashamed of where you’re at, but avoiding it keeps you from facing the fkn truth and making a change.
🔟 Feeling like you have to be perfect to see results: A sign you’re stuck in an all-or-nothing mindset, which guarantees failure every fkn time.
These behaviors aren’t just “bad habits”—they’re the beliefs and patterns keeping you stuck.
Break free by shifting your focus to sustainability, balance, and long-term habits. You don’t need to be perfect—you just need to start.
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Q 1. What are the main causes of “Obesity” in India?
Ans. Obesity is a big problem in our country. Merely, because there are two segments of population:
1.One that doesn’t have nutrition 2. Another that has too much of nutrition
If we put all these reasons together, I think,
• More Stress
• Lesser Physical Activity
• Too much of Happiness in Eating
• Lot of Chemicals and Insecticides in the food chain are contributing factors to Obesity.
Q2. What are the issues you find in weight management?
Ans. When a film star and a celebrity comes in, they can morph their body from 100kg to 50 kg or have a six pack or be extremely obese. So, human body is designed to change its size and weight but genetically you are gifted with status quo. If you 5 or 10kgs overweight, I personally feel as a nutritional coach or sports nutritionist, believe that if the body can be morphed in movies, even the common man (people like me and you) can still can use:
• Nutrition,
• Diet,
• Exercise,
• Food supplements to change the body.
Q3. Is there any difference in common people’s nutrition and sports nutrition?
Ans. Sports Nutrition, obviously is the epitome of how a human individual performs. I always divide my clients to two types of muscles. One is GO muscle and another is SHOW muscle.
• Recently concluded Olympic is the GO muscle, where the athletes develop the muscles to GO.
• SHOW muscle is when you are sitting behind the camera and you should have a good physical body.
The common man requires both: GO Muscle and SHOW muscles. Lots of people want to have both GO muscle and SHOW muscle, Q4. What are the Supplements you recommend in weight management?
Ans. For me, supplement recommendation is a huge list. It can start something as simple as multivitamin and can go as complex as antioxidant supplement or a fat burner. The very simple philosophy is this, my opinion at my clinic is this: Supplements are the nutritional convenience for people’s nutritional indiscipline.
Q5. What are the reasons that you choose BestSource Nutrition’s LOSE FAT for your clients?
Ans. About a year ago, we were researching good products in the market and we have always been at our nutritional clinic recommending fat burners from natural sources. As a nutritionist, with my R&D team we are always asking this question, before we recommend any product like LOSE FAT, is it safe enough for a person to take? What is it contain? Hey, it contains Green tea extract, it contains grapeseed, it contains garcinia cambogia, cinnamon extract (dalchini). For centuries, we have eaten in all our diets, my grandmother had all of this in her kitchen except grapeseed extract. So, the potential of these products packed into a capsule is nice so we started recommending LOSE FAT™. I called it a safe fat burner, a lazy fat burner because it’s not going to have a sideeffect.
Q6. What is the role of each ingredients of LOSE FAT by BestSource Nutrition in weight management?
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