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The Swing!: Lose the Fat and Get Fit with This Revolutionary Kettlebell Program, by Tracy Reifkind
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Join the kettlebell revolution and swing your way into a fitter, trimmer body—one you’ll keep forever. Self-made fitness guru Tracy Reifkind has a self-made physique, working off 120 pounds after harnessing the extraordinary power of kettlebells (as featured in Timothy Ferriss’s The 4-Hour Body). Now, Tracy delivers a power-packed exercise, diet, and lifestyle program for rapid but sustainable weight loss: The Swing! Reifkind’s program promises dramatic results in just two half-hour sessions each week—that’s just four hours a month! There are no gimmicks here: Reifkind offers strong coaching on developing a winning mindset and a protein-focused, transformational eating plan, and reveals the evidence of her own low-cost, no-gym-membership success story. The Swing! packs the power to teach, to inspire, and to help you break through to your real, ideal body.
- Sales Rank: #111404 in Books
- Published on: 2013-03-12
- Released on: 2013-03-12
- Original language: English
- Number of items: 1
- Dimensions: 10.00" h x .64" w x 8.00" l, 1.06 pounds
- Binding: Paperback
- 256 pages
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.
Most helpful customer reviews
86 of 86 people found the following review helpful.
Finally - a program that works - FAST
By Mary Collis
I started The Swing after having used a traditional kettlebell program for 4 months. During that 4 months, during which I did KB squats, windmills, cleans, press ups, lunges, turkish get ups (all the usual static exercises) and some swings, I had changed shape and developed some muscles. But I had gained weight - not the desired result. How could this be? If kettlebells are meant to burn so many calories per minute? Tracy's book gave me the answer: Firstly, that static kettlebell exercises are not where it's at when it comes to burning fat. SWINGS are where it's at for burning 1200 cals p/hour. And in fact, swings for over 2 mins only. She has put together a program to work you up to swinging for 2 mins at a time. The other thing necessary for losing weight is " stop eating so much" - record your food intake properly and stop guessing.
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.
48 of 49 people found the following review helpful.
Love this book
By half-baked
The first time I picked up a kettlebell, I thought, wow. I just KNEW that this was something extraordinary. I rented videos from the public library. Read as many books as I could get my hands on -- Tracy's book made me realize you don't have to do all kinds of fancy moves, including the 'get up' which I really don't like - just S W I N G. Sounded too good to be true...? Really? that's all that's necessary? To lose weight and gain muscle??
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!!!
40 of 45 people found the following review helpful.
Kettlebell Swing ROCKS!
By Etta
I've been following Tracy since Tim launched her as well, and I'm so glad I did. It was easy to find an RKC in my area to teach me the swing and then get some kettlebells of my own. Tracy is correct in saying that you only need a 4x6 space to do your swings. This is by far the most efficient exercise I've ever done, and I'm a swimmer. I saw results within two weeks, and by seeing I mean that my arms looked better, my waist was smaller and while washing myself in the shower I was finding muscles I've never had before.
I would recommend you learn how to swing first from a professional RKC, I've seen plenty of people in my class that took several days if not several weeks to "get" the swing. Once you "get" it, it feels natural and as everyone agrees, it's a lot of fun to do. But don't mistake fun for easy, it's a lot of work, but it is very rewarding. Again, I would stress highly that you should get an RKC to teach you the proper way to swing, they have amazing pointers and some basic tools that put you in the correct swing form. The mechanics of the swing are nothing like you think they are, both my husband and my brother got it wrong when they were watching kbell swing videos, and so did I. Only after I met with the RKC did I really understand the motion. I know you'll have your "AHA" moment too if you do this properly.
I started with the 8Kg kbell, but outgrew it in less than 2 weeks. You have to start with a lower weight in order to practice the swing until you feel confident doing it. I now use my 12kg for most of my swings, be them double or single handed swings. I also use a 16kg for mostly lower rep double handed swings. Shopping for kbells is an experience. I bought what was available at first, but because my RKC has some amazing kbells, I invested in better ones once I felt I knew what I was doing. Not all kbells are created equal, so I would recommend having that discussion with your RKC as well. Kbells are not cheap and the shipping costs can be as much as the kbell, so keep that in mind. If you get them from a sports store, make sure to swing them before purchasing, some of them have weird coatings that slip our of your hands, some of them have a very rough finish that could destroy your hands.
Food is very important, something I'm still not very good at, but getting better and better. Tried some of Tracy's recipes from her blog and they are delicious and highly nutritious.
I'm definitely a kbell swing believer, for life.
Buy this book, invest in some training with a local RKC, buy some kettlebells, eat as advised by Tracy and watch your body transform.
Thank you Tracy! You are a true inspiration.
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