Weight Gain and Bulking Up Tips from Stew Smith

How Do I Gain Weight? by Stew Smith

 

Weight gain is something that isn’t easy to do and you probably know this already. People who cannot gain weight usually have a high metabolism, which makes gaining so hard. The key to weight gain is to do everything BIG. You have to eat big and lift big, in order to get big. This is your new motto!

A lot of people think weightlifting is the key to gaining weight. It is an extremely important part, but the other thing that is just as important is your food intake. Some people gain weight by eating more calories and only doing calisthenics. Some also experience weight gain and weight maintenance while training for marathons by adding a lot more calories and a basic weight training routine. So it is not the cardio that kills your muscle – it is the lack of refueling your muscles after you workout. This requires you to eat both larger portions of protein and complex carbohydrate rich foods. Here is a free sample weight gain plan for you to download.


Try these 5 simple steps to help you gain weight:

1. Count how many calories you eat in a normal day. Don’t change anything, just eat like you normally would and count how many calories you consumed. This is extremely important, so try to be as exact as possible. Also, weigh yourself. If you are not gaining weight or losing weight, this number is your baseline caloric intake with exercise.

2. Starting the day after you counted calories, eat 500 calories more than you normally do. For example, let’s say that the day you counted calories you counted 2000 as your baseline. For the rest of the week, you would now eat 2500 calories a day. Instead of eating 3 big meals a day or eating all day all the time, spread those calories out over 5-6 smaller meals. Eat one meal every 2 and a half to 3 hours. To get big, you have to eat big! Remember that. Adding more peanuts, almonds, even milkshakes will help you add great protein and healthy fats (in the nuts) and many calories with little effort.

3. Weightlifting! Get in the gym and lift! This is another important step to gaining weight, so make sure you are doing it correctly. If you do not have weights, go with a TRX, pullups, and dips since together they are the heavy exercises in the calisthenics world.  Adding body-weight squats or holding dumbbells in your hands while squatting / lunging is an easy way to add weight to your resistance muscle building routine. For more of Stew’s ideas on this, read Multi-Joint Dumbbell Exercises.

4. At the end of the week, weigh yourself again. You’ll notice you are gaining just after one week! Now, don’t expect to see a 10 pound increase. Gaining anymore than 1 or 2 pounds a week is unhealthy and means you are putting on way too much fat or water weight. So look for 1 or 2 pound gains at the end of the week. You can be gaining 5 to 8 pounds in a month, so be patient.

5. It’s important to remember that, at some point, you will stop seeing weight gain. When that happens you will have to eat even more. So, when you stop gaining for at least 2 weeks, it means it is time to start eating an extra 250 calories a day. Every time you see you haven’t gained weight for at least 2 weeks, add an extra 250 calories until you have reached your goal. Then it is even more important to keep working out. Do not just eat to get big, work out to get big too!

 

Even more tips for gaining weight (These are extremely important for success!)

Stay away from too much fat! Even though weight gain is your goal, you don’t want to be getting all your calories from fatty foods, thus gaining fat. Get rid of the chips and candy. No more fast food, nothing fried. Stick to high protein and high carb / low fat foods like tuna fish (and other seafood), chicken breast, turkey, ham, lean meats, fruits and fresh vegetables.

— WATER! Drink plenty of water! Drink around a gallon a day, more if you can. Yes, that is a lot of water, but it is water that will allow you to gain weight. Just make sure you sip it through the day and do not consume quarts during meals. That will take up space in your stomach. Below is a list of foods you should eat to gain weight.

 

Foods that will assist with weight gain:

Whole or 2% milk
Salad dressing
Cheese
Raisin Bran cereal
Crackers
Peanut butter and jelly
Bagel
Prime rib
Ice cream
Ham steak
Nuts (peanuts, almonds, etc.)
Potatoes
Bananas
Milkshakes
Mayonnaise
Burgers
Oatmeal
Croissant
Club sandwiches
Cream based soup
Protein drinks
Carrots
Beans and peas
Steak
Chicken
Fish

Eat these and add additional helpings if you are trying to boost your caloric intake to 2500-3000 calories per day in order to gain weight — even more if you are very active with your workouts.

 

 

 

STEWART SMITH, USN, is a graduate of the U.S. Naval Academy, a former Navy SEAL, and author of several fitness books including The Complete Guide to Navy SEAL Fitness, The Special Ops Workout, Maximum Fitness, and The S.W.A.T. Workout. Stew has trained thousands of students for Navy SEAL, Special Forces, SWAT, FBI, ERT, and many other military, law enforcement, and fire fighter professions. He is currently the Special Ops Team Coach at the US Naval Academy that prepares future candidates for SEAL, EOD, and MARSOC training and runs a non-profit called Heroes of Tomorrow where he trains people seeking tactical professions for free.

Maximize Your Workouts with These Exercises for Muscle Gain and Fat Loss

WATCH this video presentation for advice to get ultimate results out of your workouts and the best exercises to do to gain muscle and lose fat by Hugo Rivera, author of The Body Sculpting Bible for Men and The Body Sculpting Bible for Women.

 

 

 

HUGO RIVERA is an ISSA Certified Personal Trainer, engineer and international best selling fitness author with over 20 years of bodybuilding experience. He is also the New York Times About.com Guide to Bodybuilding and continues to educate others on how to use bodybuilding in order to achieve their goals. Hugo is the author of Hardgainers’ Bodybuilding Handbook as well as the co-author of the best selling Body Sculpting Bible for Men and Body Sculpting Bible for Women.

Natural Ways to Tighten Loose Skin

Natural Ways to Tighten Loose Skin by Jo Brielyn

You’ve been working hard to lose weight and the results are showing, but you may notice that you have sagging skin covering those areas you’re trying so hard to improve. Extra skin hanging around can be frustrating and embarrassing. When your body loses weight and fat, some loose skin will appear but don’t give up or lose hope. The good news is that your skin is a living organ that will slowly transform to a shape that fits your new figure.

Your skin is an amazingly elastic living organ that has the ability to stretch as you move and grow. Skin is made up of cells, fibers, blood vessels, and elastic connective tissues that can stretch or contract depending on how they are affected. When there is weight and fat loss, the elastic elements of your skin lose the layers of fat that keep them stretched. They also don’t have much time for their elasticity to adapt to your new shape, especially if you lose weight quickly.

Factors like your age and how much weight you’ve lost affect how quickly loose skin tightens back up, but there are some actions you can take to help your skin speed up that process and tighten more effectively.

 

What Can You Do to Tighten Loose Skin Naturally?

 

Avoid drastic diets, yo-yo diets, and over-exercising to lose weight. Losing weight quickly causes your body to shed both fat and muscle. That means the underlying muscles that hold your skin against your body and the fat that keeps the skin stretched out are both lost. The result will be a lot more loose skin hanging with nothing to grab onto for support. Also, if you always seem to be gaining and losing weight – especially if it’s more than 25 pounds each time – you are yo-yo dieting. Methods of weight loss like that put a lot of stress on your body, including your skin. Instead, make key lifestyle changes to your eating and exercising routines and stick with them. Aim for losing 1 to 2 pounds per week.

Include muscle-building exercises in your workouts. Adding weights and strength training to your regimen will help build lean muscles while maintaining a healthy body fat percentage. It is possible to lose weight solely with diet and cardio, but you will also lose muscle with that fat. Strength training builds lean muscles that fill in the looseness of the skin and create a visibly tighter, more toned look. This applies to you whether you’re just beginning your weight loss journey or have already lost the weight. Don’t neglect the weights and resistance.

Hydrate your body! Water is a vital factor in maintaining skin elasticity, so this is one more reason why you should always replenish your body with plenty of water through drinks and foods. The Institute of Medicine recommends that men consume roughly 3 quarts (about 13 cups) of total beverages a day and women consume 2.2 quarts (about 9 cups) of total beverages a day. You can also read more about the connection between water and weight here.

Feed your body properly. In order for skin to remain elastic and healthy, proper amounts of two naturally occuring proteins found in animals – collagen and elastin – are needed. Be sure to include protein-rich foods like legumes, tofu, beans, seeds, nuts, fish, cottage cheese, and milk in your diet. They contain the components that form collagen and elastin and also have oils that will work to keep your skin healthy.

Note: To achieve optimal protein absorption, try to consume 100-200 calories of your protein sources immediately following your workout.

Pamper your skin. Whether you’re a man or a woman, it’s important to take time to care for your skin. Your skin is always at work protecting your body and takes quite a beating from several elements. Avoid using harsh detergents – like the sulfates found in many shampoos, soaps, and dishwashing liquids. Sulfates can irritate and dry out your skin, which will strip away moisture and make it less elastic. Also, limit your exposure to sun and chlorinated water. They will affect the elasticity of your skin. Exfoliate your skin regularly (sea salt scrubs work well) to get rid of dead skin cells and increase circulation. Also, apply a lotion or cream to your skin daily that contains ingredients like aloe vera, soy protein and vitamins C, E and A to hydrate your skin and increase collagen and elastin formation.

 

Keep in mind that your skin did not stretch overnight. It isn’t realistic to expect that it will rebound that quickly either. In fact, the natural skin-tightening process after weight loss generally takes from six months to two years, depending on factors such as your age, how much weight was lost, and your genetics. Be patient. Continue your healthy fitness regimine, incorporate the skin-tightening and skincare basics mentioned above, and you will see results.

 

 

JO BRIELYN is an author and contributing writer for Get Fit Now and has currently completed 16 nonfiction books about health and wellness. Jo is the founder, writer, and editor of Creative Kids Ideas, a resource website that supplies parents, teachers, and family members with the tips and fun ideas to help build stronger, happier, and more creative kids. She is also the writer behind Good-For-Your-Health.com. Jo is a veteran of the United States Air Force and a former youth leader. She resides in Central Florida with her husband and their two daughters. Jo is the co-author of Combat Fat for Kids.

Adding Balance Exercises to Your Workouts

Watch this excellent video by former Navy SEAL and fitness book author Stew Smith, to learn tips on how to add exercises into your workout that will improve your balance.

 

 

STEWART SMITH, USN, is a graduate of the U.S. Naval Academy, a former Navy SEAL, and author of several fitness books including The Complete Guide to Navy SEAL Fitness, The Special Ops Workout, Maximum Fitness, and The S.W.A.T. Workout. Stew has trained thousands of students for Navy SEAL, Special Forces, SWAT, FBI, ERT, and many other military, law enforcement, and fire fighter professions. He is currently the Special Ops Team Coach at the US Naval Academy that prepares future candidates for SEAL, EOD, and MARSOC training and runs a non-profit called Heroes of Tomorrow where he trains people seeking tactical professions for free.

Balance Your Pushups: Tips from Stew Smith

Balance Out Your Pushup Workouts by Stew Smith

People who exercise and those who do not, often neglect the upper back and rear shoulder muscles. Life has a way of bowing your upper back and rolling your shoulders forward. In technical terms, we are basically “internally rotated” within the shoulder girdle. Many things in life “internally rotate” us such as driving, sitting at a computer, playing video games, texting, carrying backpacks, bench pressing, pushups, situps and many more exercises and daily life events. So posture is critical to performance and our confidence. Perfect Posture is possible by adding in a few daily exercises for only a few minutes.

Basically, every “push” workout you do should be balanced out with a “pull” type of workout. You can do pull-ups to help balance out your pushups as well as supplemental daily exercises like the following:

 

Upper back exercise #1 – (Reverse pushups) – Lie on your stomach in the down pushup position. Lift your hands off the floor 2-3 inches instead of pushing the floor. This will strengthen your upper back muscles that balance out the chest muscles. Do 20-30 reps. Rear deltoids and rhomboids are the muscles used.

 

revpush2

 

Upper back exercise #2 – (Birds) Lie on your stomach with your arms spread to the height of your shoulders. Lift both arms off the floor until your shoulder blades “pinch” and place them slowly in the down position. Repeat for 20-30 repetitions mimicking a bird flying.

 

birds1

 

This simple 3-4 minute program will help you keep your spine in proper alignment and fortify your delicate shoulder girdle. If you neglect these smaller muscles of the upper back and rear shoulder, all it will take is a fun toss of a football, baseball, or over head smash of a volleyball and your rotator cuff muscles will be talking to you immediately.

 

STEWART SMITH, USN, is a graduate of the U.S. Naval Academy, a former Navy SEAL, and author of several fitness books including The Complete Guide to Navy SEAL Fitness, The Special Ops Workout, Maximum Fitness, and The S.W.A.T. Workout. Stew has trained thousands of students for Navy SEAL, Special Forces, SWAT, FBI, ERT, and many other military, law enforcement, and fire fighter professions. He is currently the Special Ops Team Coach at the US Naval Academy that prepares future candidates for SEAL, EOD, and MARSOC training and runs a non-profit called Heroes of Tomorrow where he trains people seeking tactical professions for free.

Staying Fit Through the Decades

Staying Fit Through the Decades: A Guide to Fitness for Adults by William J. Smith, MS, MEPD, CSCS

For most people, aerobic or cardiovascular exercise tends to be the most approachable and convenient choice in their fitness program. However, exercises that emphasize stability, flexibility, movement/coordination, and proper postural alignment tend to be lower on the list.

As we age, our bodies undergo various changes. These physical transformations challenge us to find activities that enhance and stimulate our innate movement needs which are needed throughout our activities of daily living (ADLs), as well as providing us with a sense of physical fulfillment.

 

Ask yourself the following questions:

 

1. Stability: Can you stand on one leg for several seconds? Can you hold your own body weight off the ground (i.e. modified or regular pushup position)?

2. Flexibility: Do you have trouble with simple tasks, such as reaching behind a seat in the car to pick up a briefcase or bag? Can you look over your shoulder without turning your upper body?

3. Movement and Coordination: Walking, the most basic of human movements, requires proper coordination between opposite sides of the body. As we age, we begin to lose the ability to plantar flex (push forward using the calf muscles), which leads to posture deterioration, stride length decreases, and really tight calf/arch muscles! Feel your body as you walk and make mental notes.

4. Posture: Take a look at your posture in the mirror. Are the shoulders rolled forward? Hips rolled under the lower back? Noticeable decrease in calf muscle tone? All are factors that can be addressed with corrective exercise therapy.

 

OBSTACLES…OR JUST HURDLES?

 

The American Academy of Physical Medicine and Rehabilitation has identified several criteria that are important to consider when beginning an exercise program. Here are some tips to help overcome common fitness obstacles:

Obstacle: Declining strength (i.e. muscles decrease in strength)

What you can do: Use your endurance. A recent study has shown that while muscle strength decreases with age, muscle endurance does not. You may benefit from working muscles longer – doing more repetitions – with lighter weights. Exercises that emphasize endurance, such as swimming, walking or biking, may be more enjoyable and beneficial for you than those that require great strength.

 

Obstacle: Arthritis or other conditions that make moving difficult

What you can do: You can, and should, still exercise. Ask your doctor or physical therapist how to use a cane, rollator (rolling walker) or other assistive device. These can be especially helpful if you’re recovering from a joint replacement, or a serious illness such as stroke or cancer.

 

Obstacle: A history of inactivity

What you can do: Get started on the path to fitness by using everyday activities as exercise. Recent studies have shown that “functional exercises,” those that mimic actual daily activities such as walking up stairs and getting in and out of chairs, are most effective for you.

 

Obstacle: Chronic pain and inflammation

What you can do: Choose low impact activities to keep moving and minimize pain. Experts believe that certain types of exercise can reduce joint stiffness, pain and inflammation associated with arthritic conditions that affect more than 40 million Americans. Activities such as walking, swimming and water-based exercise are generally effective and well tolerated.

 

Once you’ve identified your needs, choose the best type of fitness professional for your situation.

Next time you head to your local fitness facility, ask a fitness professional to assist you with the development of an exercise program. Active adults should bring up the following questions relating to their exercise program:

 

1. General Checklist of Questions to Ask your Fitness Trainer:

What certificates do you hold?

Educational background?

Is this a part-time job?

How long have you been a part of this organization?

What motivates you as a trainer?

Do you live what you teach?

 

2. Specific Fitness Program Questions to Ask your Fitness Trainer:

Are my special needs (Knee replacement, Arthritic Condition, Vertigo, etc) being taken into consideration?

Is the program multi-faceted (4-component model)?

Does this exercise program take into consideration my active interests (golf, bowling, etc)?

Is the same fitness trainer available to assist regularly? If not, how will my exercise program progress with another trainer?

 

By identifying strengths and weaknesses, and working with a fitness professional, you’ll be able to effectively adapt your fitness regiment through the years.

 

 

WILLIAM SMITH, MS, NSCA, CSCS, MEPD, completed his B.S. in exercise science at Western Michigan University followed by a master’s degree in education and a post-graduate program at Rutgers University. In 1993, Will began coaching triathletes and working with athletes and post-rehab clientele. He was a Division I Collegiate Strength Coach and has been competing in triathlons and marathons since 1998, recently finishing the Steelhead Half Ironman in Michigan in 5 hours and 22 minutes. Will founded Will Power and Fitness Associates and currently consults for fitness, healthcare, and wellness centers in New York and New Jersey. The Director of the Professional Development Institute, Will has also co-authored the definitive guide to triathlon training, Tri Power. He is also the author of several books in the popular Exercises For series including Exercises for Heart Health, Exercises for Back Pain, Exercises for Brain Health, and many others.

Work All of Your Ab Muscles with this Bicycle Crunch Video

WATCH this video presentation on the proper technique for performing the Bicycle Ab Crunch to work your entire abdominal wall from the authors of The Body Sculpting Bible for Men and The Body Sculpting Bible for Women, Hugo Rivera and James Villepigue.

 

 

HUGO RIVERA is an ISSA Certified Personal Trainer, engineer and international best selling fitness author with over 20 years of bodybuilding experience. He is also the New York Times About.com Guide to Bodybuilding and continues to educate others on how to use bodybuilding in order to achieve their goals. Hugo is the author of Hardgainers’ Bodybuilding Handbook as well as the co-author of the best selling Body Sculpting Bible for Men and Body Sculpting Bible for Women.

JAMES VILLEPIGUE is a bestselling fitness author of 23 books and has over 20 years of experience in the health and fitness industry. as a nationally certified personal trainer with National Strength & Conditioning Association (NSCA), with their prestigious Certified Strength & Conditioning Specialist (CSCS) credential, The American Council on Exercise and The International Sports Science Association. He has received degrees from Hofstra University, the New York College of Health Professions, and the Institute for Professional Empowerment Coaching. He now lives in East North Port, New York. He is the author of Mind Over Muscle as well as the co-author of the best selling Body Sculpting Bible for Men and Body Sculpting Bible for Women and Combat Fat for Kids.

Former Navy SEAL Stew Smith Shares Tips to Avoid Muscle Cramps when Running

Watch this excellent video by former Navy SEAL and fitness book author Stew Smith, to learn tips to prevent muscle cramps when running.

 

STEWART SMITH, USN, is a graduate of the U.S. Naval Academy, a former Navy SEAL, and author of several fitness books including The Complete Guide to Navy SEAL Fitness, The Special Ops Workout, Maximum Fitness, and The S.W.A.T. Workout. Stew has trained thousands of students for Navy SEAL, Special Forces, SWAT, FBI, ERT, and many other military, law enforcement, and fire fighter professions. He is currently the Special Ops Team Coach at the US Naval Academy that prepares future candidates for SEAL, EOD, and MARSOC training and runs a non-profit called Heroes of Tomorrow where he trains people seeking tactical professions for free.

Mastering Basic Kettlebell Moves

 

For the most part, the fitness industry has taught people to sub-divide and train their muscles separately. Most traditional weight training workouts that use dumbbells and free weights zone in on just one or two specific muscles at a time. Kettlebells trainers and supporters are revolutionizing that way of thinking and training by promoting the use of three-dimensional movements that simultaneously work muscles throughout your entire body—with cardiovascular training added in, too!

Kettlebells — cast iron or steel weights that look like cannon balls with a handle — can be used to strengthen and enhance your body, regardless of your age, size, or fitness level. Whatever your fitness goals may be, training with kettlebells can help you get there and achieve those goals faster.

Body Sculpting with Kettlebells for Men, due to release in December 2013, gives readers a comprehensive guide to using this unique fitness tool, complete with workouts for people of all fitness levels. Simple to learn, easy to use and with a ton of benefits, Body Sculpting with Kettlebells for Men provides the perfect core or supplement to your existing workout routine.

You are no doubt excited and ready to begin your kettlebell training, eager to reap the benefits, and that is great. But, before you jump right into trying all the killer advanced kettebell movements, it is important for you to master the basics. So harness that energy for a little while, take it slow, and focus it on first learning the proper form for the basic movements. The following basic movements shared from Body Sculpting with Kettlebells for Men will form the foundation of your training techniques and will later be incorporated into many of the more advanced exercises.

 

The Kettlebell Swing

The kettlebell swing is the foundation for all kettlebell work and should be the first move that you learn to master. It’s also one of the most comprehensive exercises ever created, so take your time and get this one right before you move on to the others.

Begin with your feet placed shoulder-width apart. Grasp the kettlebell using both hands, with your arms straight and allow the kettlebell to hang, resting in front of you down by your legs. Push your hips back and swing the kettlebell far back between your legs. Forcefully snap your hips and knees to move the kettlebell forward and up into the air. Once the kettlebell reaches chest height (the peak of the swing), squat back with the downswing and allow the kettlebell to swing back between your legs as far as you can go. Make sure to keep your heels planted firmly on the ground the entire time. Exhale on the upswing and inhale on the downswing.

Once you have mastered the basic double arm kettlebell swing, you can progress and add the single arm kettlebell swings to your routine.

This one move alone makes for an intense and stimulating workout. Your glutes, hamstrings, back, shoulders, chest, and abdominals will all be worked with every swing of the bell. When you perform a kettlebell swing, your core engages to maintain your balance and everything from your chest to your knees gets a workout all at once. You will also experience a boost in your cardiovascular endurance. In fact, the same muscles that would typically be used for a vertical leap are used with every kettlebell swing. The difference is that with the kettlebell swing, the explosive force is used to propel the kettlebell up instead of lifting your body off the ground. Using the kettlebell makes it possible for you to repeat the exercise several times and to slowly increase the amount of weight load.

 

The Kettlebell Squat

Start with both hands on the kettlebell handle, allowing it to hang in front of you with your arms straight down. Place your feet slightly wider than shoulder-width apart and allow your toes to turn out slightly. Bend your knees and push your butt back and away from you like you are lowering yourself into a chair. Squat as far as you can go, with your heels pressed into the ground and your knees facing out. Keep your chest up and arms straight while you come back up to the start position.

Once you have mastered the basic double hand kettlebell squat, you can progress and add the single hand kettlebell squat to your routine.

 

The Kettlebell Clean

Begin with the kettlebell resting on the floor. Straddle it with your feet a little wider than shoulder-width and turned slightly outward. Squat and grab the handle with one hand in an overhand grip. Make sure your shoulder is over the top of the kettlebell, your back is straight, and you are looking straight ahead. In one swift motion, pull the kettlebell off the floor and up using your shoulder, keeping it close to your body and with your elbow bent out to the side. The move should simulate the same motion as pulling the starter cord on a lawnmower. Once the kettlebell reaches your chest, rotate your elbow under the kettlebell. Catch the bell on the outside of your arm between your forearm and bicep. Keep your wrist straight and knees slightly bent. This is called the “rack” position. Lower to the start position. Once you have completed the desired amount with one arm, switch to the other side and repeat.

 

The Kettlebell Press

Start by holding the kettlebell in the rack position, as explained above. Press your shoulder down and unfold your arm until it is straight overhead. When you unfold your arm, make sure that your palm is facing the front and your hand is relaxed. Bend your elbow again and return to the rack position. Your legs should remain straight for the entire movement. Once you have completed the desired amount with one arm, switch to the other side and repeat.

 

The Kettlebell Clean and Press

The kettlebell clean and press incorporates the kettlebell clean described above with a press to create a full-body movement. Begin with the kettlebell resting on the floor. Straddle it with your feet a little wider than shoulder–width and turned slightly outward. Squat and grab the handle with one hand in an overhand grip. Make sure your shoulder is over the top of the kettlebell, your back is straight, and you are looking straight ahead. In one swift motion, pull the kettlebell off the floor and up using your shoulder, keeping it close to your body and with your elbow bent out to the side. Once the kettlebell reaches your chest, rotate your elbow under the kettlebell. Catch the bell on the outside of your arm between your forearm and bicep into the rack position. Remember to keep your wrist straight and knees slightly bent. Explosively press the kettlebell straight up over your head until your arm is fully extended (referred to as “lockout”). Lower the kettlebell back to the rack position and back to the start position on the floor. Once you have completed the desired amount with one arm, switch to the other side and repeat.

 

It is always encouraged for beginners to ease into kettlebell training and take it slow while you are learning the basics. Listen to your body during these workouts and only complete what you feel comfortable with. Listen to your body and do not train as hard when your body is failing or fatigued.

 

Reprinted with permission from Body Sculpting with Kettlebells for Men. ISBN: 978-1-57826-478-0 $19.95 (paperback). ISBN: 978-1-57826-479-7 $12.99 (eBook). From Hatherleigh Press. Distributed by Random House.