Today’s newsletter is presented by Orangetheory. If you’re looking for an effective way to shake up your fitness routine, you can get a free Orangetheory class by heading here.

Here’s what we’ve got to kick off your week:

• Six fat-incinerating kettlebell workouts

• A big ol’ guide to getting abs

• Eric Bugenhagen’s high-calorie snack of choice

Workouts

Put the Kettle On

If putting in 14-hour days of full-body labor in a frozen Siberian wasteland under the watchful eye of your certified instructor doesn’t fit well into your work schedule, consider the next best piece of Russian fat-burning technology: the kettlebell.

Kettlebells are loved by acclaimed fitness writer Dan John and play the leading role in his popular “500 swings” workout. Known for their portability, flexibility of use, and ballistic uses, kettlebell workouts combine complete muscular failure with lung-burning conditioning. Packing a lot of effort into a small container, these six kettlebell workouts will help scorch fat and still get you home in time for an early supper.

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Training Tips

Six Months Till Summer

Hopefully, you haven’t already voided your New Year’s resolution to lose weight and rock diced-up abs at the beach this summer. But even if you have dropped half your paycheck at the drive-thru after sticking to your diet for half a week, you still have time to get back on the wagon.

That’s because, just like Rome, training your abs is eternal, and the chance to sculpt the midsection of your dreams is never out of reach … provided you use the appropriate knowledge and tools.

And just like the Eternal City wasn’t built — or ruined — in a day, neither are your abs. To get the perfect New Year’s abs, you will need to train them directly; for this goal, you can’t rely on heavy squats to do all the work. You’ll also have to get serious about spending time in the kitchen. While everyone has abdominal muscles, if you want to see them, you will need to be lean enough to let them peek out.

Take some time to refocus on your resolutions and formulate a plan with our complete guide to abs.

Nutrition

Bulking With Boogs

One of the best things about being big is being able to eat big. The corollary to that is that one of the worst things about being big is having to eat big all the time to maintain your size.

Pro wrestler and all-around strong dude Eric Bugenhagen has this part of his life dialed in with an easy-to-eat, affordable, and ludicrously calorie-packed snack.

Bugenhagen gets up to 3,000 calories per snack by combining cheap Nature’s Valley oat bars with peanut butter. This doesn’t count as a meal for the large human, but it does effectively give him a palatable way to stuff enough nutrition into him to help keep the bulk he has spent a lifetime amassing. Learn all about bulking with the former WWE Superstar below. 

Everything Else

Motive and Opportunity

• In this video, Dr. Layne Norton dives into what the data says about motivation and self-control regarding weight loss.

• Never waning in popularity since exploding onto the scene early this century, Hammer Strength rowing machines are still one of the best back-building pieces of equipment at your gym. Here’s the right way to use them.

• We’re smack in the middle of everybody’s favorite time of year: the winter bulking phase. If gorging yourself on chicken hasn’t been giving you what you want, these popular mass gainers might just hit the spot.