Books and Articles by Patrick Flynn

The kettlebell swing is a fundamental kettlebell movement. As part of a Paleo workout, this movement shows you how to move with eloquence and grace. It blasts body fat, boosts muscle, strengthens the lower back, and builds your backside, or "kettlebell butt." It's the best exercise in the world. The kettlebell swing is an explosive movement powered by the hips.

People have been fasting (in other words, not eating for a while) for centuries to prevent disease and strengthen the body. Fasting is also a safe way to lose weight.This Cheat Sheet gives you an overview of the basic principles of fasting, including what you should and shouldn't drink, so you can implement it into your routine and start your journey toward more vibrant health.

Before you start the 5:2 Diet or any other fast, make sure you talk to your physician or health professional about fasting, its benefits and drawbacks, and the status of your health. What days and times to fast The 5:2 Diet prescribes two days of modified fasting and five days free from calorie counting. When deciding which days during the week to fast, understand that you may have to be flexible.

The closest relative to the (two-arm/kettlebell) swing, the one-arm swing adds an additional grip challenge and rotary stability component (the ability to prevent rotation). Just like the two-arm swing, use a kettlebell or dumbbell for this exercise. Because you now bear the weight by only one side of the body, a good one-arm swing can be measured directly by the amount of rotation that doesn’t occur.

Hunger doesn't make fasting difficult. Your reaction to the hunger does. If at the first sign of hunger you seek out food, you need to ask yourself an important question: Do you control your hunger, or does your hunger control you?By controlling your hunger, you can strengthen your fasting practice. The most important aspect of controlling hunger is to accept it.

Pork and lamb in small portions can also provide protein to your diet. Eating protein-rich meats — making sure you trim off any excess fat — and adding a side of vegetables can fill you and make you feel satisfied. These recipes offer pork for a dinner meal and a breakfast meal. Of course, if you feel like mixing up things, eat the frittata for dinner and the stir fry for your earlier meal.

The bodyweight squat is horribly overworked, and people generally lack the authentic mobility and stability to properly do one. So don’t be surprised when you discover that the goblet squat comes easier than a bodyweight squat. The natural counterbalance of the weight helps compensate for mobility issues, allowing for a greater range of motion with better form.

The Turkish get-up is one of the most comprehensive, compound movements in existence today, because it has you moving just about every joint in your body. The purpose of this exercise is to get up off the ground while supporting a weight overhead. This movement simultaneously works elements of mobility (the ability to move through a range of motion) and stability (the ability to resist changes in joint position) in the shoulders, hips, and core.

The racked lunge not only lets you load more weight onto the movement, but it may also provide an additional challenge for your core — especially if you’re using two different size weights. You’ll know it when you feel it. And, yes, you can use two different size weights for just about any exercise, and from time to time, you should do just that.