It seems like with each passing day there is a new way to burn fat. But there is very little that is really new under the sun. And many of these novel fat loss solutions are nothing more than clever packaging – at best – or pure snake oil sales – at worst.
But there are simple devices that have been around for centuries and still work as well today as they did generations ago. Thankfully, these ancient tools are resurfacing as people seek simple and elegant solutions to their fitness needs.
The clubbell stands head and shoulders above the rest of these simple tools for its versatility and its effectiveness. Throughout the ages, the humble club has been a ubiquitous means of self-preservation, warfare, and then later physical conditioning.
For anyone looking to shed fat, clubbells as a stand-alone training tool can’t be beat. Optimum fat loss requires several elements that are in order of importance.
nutrition
The first requirement of fat loss is of course proper nutrition. It’s outside the scope of this discussion, but suffice it to say that eating a diet that promotes muscle maintenance while dipping into fat stores for energy is a prerequisite. And here’s a hint, whatever our prehistoric ancestors hunted with their clubs or pulled from the ground would probably be a good place to start.
protect the muscles
Aside from reducing play, clubbells may not help you with your nutrition. But once you get into the other pieces of the fat loss hierarchy, the clubbell comes into its own. The most important exercise for fat loss is the preservation of lean mass. This is what will allow you to use the energy released from fat as fuel. If you lose lean mass while dieting, you greatly reduce your chances of success.
There are many clubbell exercises of a “grinding” nature that are perfect for building or maintaining muscle while on a fat loss diet. Clubbell flag presses and clubbell barbarian squats are good options. A YouTube search will yield results for both of these examples. I recommend sets lasting between 45 and 75 seconds for optimal muscle growth potential. Choose four to five exercises that cover your entire body and major movement patterns and do each for 2-3 sets. Do this workout thrice a week.
Stoke the Fat Burning Fire
The next rung on our fat loss hierarchy would be High Intensity Energy System work. Some call it interval training, others metabolic conditioning, The important thing is to perform intervals of high intensity work in the range of 8-10 on a scale of 10 for perceived effort rate (this concept is from the circular strength training system). Performing all of these types of work for periods of between 30 seconds and four minutes, taking rest periods of between 10 and 90 seconds, will stimulate your metabolism into high gear for 72 hours post-workout. This type of training can reduce appetite, which is always a plus when trying to lose fat.
Performing difficult exercises like clubbell swipes and clubbell clockwork squats in a circuit will help you achieve this high level of intensity. Again, a YouTube search will direct you to demonstrations of both of these exercises.
burn extra calories
And last on our hierarchy of fat loss training priorities — important only if we’re implementing the other two — would be prolonged, steady state training, sometimes called cardio or aerobic training. A long time ago, I gave up running. Not only is it harsh on the body, but it can also become very tiring after a while. But I don’t want to give up on cardio. I can get a good session of steady state exercise in using my clubbells.
By doing one arm exercises, and switching back and forth from one arm to the other at regular intervals, I can keep my heart rate up and my fat-burning machines running without running up against muscle failure. . Clubbell swing and clubbell mill are good options for this. Again, a YouTube search should bear fruit.
a tool for the times
Amazingly, this one simple tool can provide a full spectrum of fat loss benefits. No wonder it has endured the ages. And in these uncertain economic times, versatile equipment that can replace expensive gym memberships is especially appealing. So if you’re looking to shed some fat, clubbells may be the perfect tool for your efforts.
Source by Adam Steer
