The Fat Guy In Copacabana
You need to do three things before you go to Rio de Janeiro.
- You need to learn as much Portuguese as you can. You don’t need to be fluent, but at least know the basics.
- You need to dump your girlfriend. Don’t go to Rio while in a committed relationship.
- You need to be in shape. Don’t let anyone fool you. Being in shape matters.
You don’t want to be the fat guy on the beach. Especially in Brazil.
Perhaps you already have been that guy and walked around Copacabana and Ipanema with a huge shirt on.
You can say it’s okay. You can tell yourself you like being fat and how women still like you.
But let’s be honest.
You want muscles. You see how women look at the guy in shape and you act like it doesn’t mean anything.
But it does.
Stop lying to yourself and take action.
Learn a positive habit that can change your life; find out how to get a beach body before you go to Brazil.
Why You Need To Use Kettlebells
I decided at 5’8, being a skinny dude wasn’t the right look for me.
At 20, I bought a gym membership and packed on the pounds. I went from 145 pounds to 175 pounds over one summer. It changed my life for the better.
The feeling of going to a party and women touching your arms should be felt by every man. But you have to put in the work first.
Most of you aren’t trying to gain weight though. You want to lose weight and build a little muscle if you can at the same time.
Lifting weights is crucial to losing fat while keeping the muscle you already have. It’s not rocket science, trust me.
Just doing cardio will not give you the body you want. You have to lift weights aka do resistance training.
Enter Kettlebells.
Kettlebells
Kettlebells are the best of both worlds. Kettlebells, unlike other types of weight equipment, build functional strength. That means they help you move better.
Not only do kettlebells give you cardiovascular benefits (make your heart healthy), but they also work out your muscles. You are killing two birds with one stone.
I do kettlebell swings almost every day at the gym. It gives me the ripped look I want. I don’t want to look like a bodybuilder. I just want big arms and abs like most guys.
You might not be able to go to the gym often. Or you might be a little insecure about working out. You can work out with kettlebells at home and they are cheaper than other pieces of workout equipment.
Getting a beach body with kettlebells doesn’t have to be difficult, expensive or time-consuming. Follow my guide to getting in shape with one kettlebell.
Go to Rio and look good while you are there.
The Ultimate Guide To A Beach Body Using Kettlebells
What you will need: Yourself, one kettlebell, one jump rope
Most men can work with at least a 35 pound kettlebell. Others might have to start lighter with a 20 pound kettlebell or even get one heavier than 35 pounds.
Since this routine involves presses, I recommend starting off on the light side. Most men can swing more than they can press above their head.
Be smart.
When I bought my first kettlebell, it was a 45-pounder. I was pretty strong at the time and it was a great weight for kettlebell swings.
I recommend CAP Barbell Kettlebells from Amazon. I’ve personally bought two 45-pound kettlebells from Amazon that lasted for years. If you want a Brazilian beach body using kettlebells that are affordable and long-lasting, use CAP.
Recommendations: Target speed jump rope for $4, CAP Barbell 25-Pound Kettlebell, CAP Barbell 35-Pound Kettlebell, CAP Barbell 45-Pound Kettlebell
Use discretion and know what you can lift. You DO NOT want to get hurt because you tried to lift too heavy. You have one body that has to last you for 70+ years. Treat it with care.
Let’s check out the Kettlebell routine.
The Three Kettlebell Exercises For Beginners
You’ll be doing these three kettlebell exercises plus jump roping and push-ups.
That’s it.
Kettlebell Swings
The Goblet Squat
Kettlebell Press
The Brazilian Beach Body Workout
You’ll be doing this workout four days a week for one month before deciding what you want to do next.
The workout will last for 20 minutes with 90 second rest periods after each set.
For example: Monday/Tuesday/Thursday/Saturday
First set
- 8 reps – Kettlebell Swings
- 8 reps – Goblet Squats
- 8 reps – Kettlebell Cleans
- 15 seconds of jump roping
- 10 push-ups
Rest for 1 minute, 30 seconds.
Second set
- 8 reps – Kettlebell Swings
- 8 reps – Goblet Squats
- 8 reps – Kettlebell Cleans
- 15 seconds of jump roping
- 10 push-ups
Rest for 1 minute, 30 seconds.
Got it?
Ideally, you want to at least get five sets finished in the 20 allotted minutes. But you want to be careful and do each rep correctly.
DISCLAIMER: Sloppy reps are not beneficial. So take your time and do them right. You might not be able to complete 5 sets in 20 minutes. No problem. Build your stamina and keep at it. You will improve in time.
I recommend sticking to this for one month, so you can become comfortable with your kettlebell. One month is long enough to see progress before you choose to increase the weight or what I recommend: increase reps per set with the same weight or decrease your rest period.
Ninety seconds can be cut down to sixty seconds. Even thirty.
This workout is for beginners but it is somewhat intense. It’s intense for a reason. You can get a beach body using kettlebells following this simple routine. You just have to put in the work.
Diet & Supplements
Diet
Diet is key to seeing a significant change in your physique. You can even lose weight by simply eating better. But like I said before, you want to look in shape with muscle. Not look skinny and weak.
I won’t go too deep into diet, but here are some tips. Take it or leave it.
- Cut out bread. You won’t believe how much weight you will lose by simply doing this.
- Your calorie intake is crucial. Know how many calories you should be eating so you lose the weight you want. Check out this website to find out more: https://www.myfitnesspal.com/
- Decrease your alcoholic intake. Especially beer. Beer has a lot of calories. Save your beer drinking for Copacabana.
- Cut out juice and soda. You should only drink water and tea unless it’s a cheat meal.
- You can have a cheat day or meal once every week to keep your sanity. Some guys only cheat on one meal because they know once they go too far into eating snacks, they can’t stop the next day.
- You can’t go wrong with steaks and eggs.
Supplementation
I’d be lying if I said I never used supplements like Whey Protein, pre-workout energy drinks, creatine, etc. Supplements are useful and I recommend them if you can afford it. But it’s really not necessary if you just want to get in beach body condition. Diet is number #1.
If you do choose to use supplements, I recommend Optimum Nutrition Whey Protein, Double Chocolate and Controlled Labs Purple Wraath, Amino Acid Supplement. You can’t go wrong with Fish Oil either.
Steroids
I’m not a proponent of steroid use but I am not against it either if that’s your thing. I would never recommend using steroids to young guys. By young I mean any dude under 30 years old.
Why?
- You are still young and haven’t reached your physical peak. Most guys will continue to make natural gains well into their 30s. Promoting steroids to a young guy who is having difficulties with getting in shape is like telling a 18-year-old man to sleep with prostitutes because he’s having trouble with women. He doesn’t even understand women yet. Paying for sex would only stunt his growth and hurt his chances of interacting with women naturally. Learn how to build muscle naturally first.
- You probably can’t afford to stay on steroids. Once you get on steroids and get buff, you have to stay on it. If you don’t, your muscle gains will disappear. Natural muscle lasts for years, even if you stop working out consistently. Why waste the cash on something you can’t keep up?
Check out www.bodybuilding.com for more information about diet and supplementation.
That’s it. You now have a Brazilian Beach Body using kettlebells. Let me know how many women touch your arms in Rio de Janeiro. Peace.
Disclaimer: I am not a doctor, nutritionist or personal trainer. I just play one on Rio In A Week. This article is only intended to motivate and encourage readers to make healthy decisions after consulting with a qualified health care professional of course. Therefore, please take this article and use the information that you derive from it appropriately and at your own risk.