Friday, February 10, 2012
I do Kettlebells 3 days a week. I do a beginners workout I found on myomytv.com (Kitty8Tim on YouTube). It consists of 30 second intervals followed by 30 second rests. 2-3 rounds.
3 weeks ago I started with the following weights (3 rounds):
-Kettlebell Goblet Squat: 15lbs
-Single Arm KB Row (right): 15lbs
-Single Arm KB Row (left): 15lbs
-Two-Handed KB Swing: 20 Pounds
-Plank Climber or Push Up (knee pushups)
-KB Alternating Reverse Lunge: 15lbs
-Push Press (right): 10lbs
-Push Press (left): 10lbs
-KB Alternating Swing:15lbs
I had moved up 5 pounds on most exercises and finally retired the 10 pound bells earlier this week when I moved up to 15 on the push presses.
At home my kettlebells are in pounds. At my gym they are primarily in KGs. Until you hit the 25 pound/12kg mark, the weights are substantially different. At that point they are within a pound or two of the next one up.
This gives me an advantage in that if I don't want to jump a whole 5 pounds I can simply go to the gym and move up 2-3 pounds until I'm ready for another increase at which point I re-up the home workout
Wednesday I did a lighter workout using the 6kg (13.2lbs), 8 kg(17.6lbs) and 10kg(22lbs) bells rather than the 15, 20 and 25 pounds. It felt good, but today I totally wanted to go all out.
My workout today
* 10 minutes Spinning Bike (rotating easy, fast, and standing high resistance)
* 10 Minutes elliptical. Medium intensity
* 10 Minutes: Rowing machine
* 30 minutes of Kettlebells(Translated into pounds) 3 Rounds
-Kettlebell Goblet Squat: 22lbs
-Single Arm KB Row (right): 22lbs
-Single Arm KB Row (left): 22lbs
-Two-Handed KB Swing: 26.4lbs
-Plank Climber or Push Up (knee pushups)
-KB Alternating Reverse Lunge:: 22lbs
-Push Press (right): 17.6lbs
-Push Press (left): 17.6lbs
-KB Alternating Swing: 22lbs
Yes, the only exercise using less than 20 pounds was the pushpress.
The 30 minutes of cardio was good, but the kettlebells. Wow. I felt like I pushed myself harder than I have in a long time. by round 3, my heart was racing and pounding. I stretched afterward but not without laying down for a few minutes. While I don't feel like I overdid it, I'll find out tomorrow.
My desires for the end of the month, regarding the Kettlebell workout, are to:
* retire the 15 pound bells (consistently pushpress 20's)
* be able to do 9 pushups on my toes rather than knees.
* consistently do 30 seconds of 2 hand swingning a 14KG/30lb kettlebellor a 16KG/35.2 lb ones).
For the rest of the exercises, I will try to move up to 25 pounds 12KG.
I know my attention span enough to know that by the end of February, I will get bored with Kettlebells and move on to a new exercise. Maybe free weights, maybe Pilates, or maybe both.
Today though, THAT was a workout.
- TD Out!
Wednesday, February 01, 2012
OK, first off, many thanks to those who commented on my last blog.
Many thanks to those who gave recommendations on how to address the sugar issue. They included the following:
* Be careful about what I eat in the morning regarding sugar
* Having full fat dairy/cheese/nuts and stay away from grains and sugars - especially sugar-free snacks.
* The South Beach Diet
* Telling my roommates to "SHUT UP!!" when I'm trying to fall asleep (and get an actual bed to sleep on)
OK, the fourth may not have been advice that any of you gave me regarding the sugar intake.
Either way, the first three sound like wise advice and by no meand mutually exclusive.
I have noticed that when I knock down the amount of sugar in the morning, my calorie count usually ends up lower.
While I'm not used to full fat dairy products, I could probably get used to them. Nixing grains would be tough, but would worth it short-term if that were to work.
I tried the South Beach diet a few years ago and lasted only a few days. At the same time, my diet is closer now. I would have to have vegetables as a more regular part of my diet for that to work. Giving up fruits would be tough, but not so bad if not in the Summer
I'm going to try them one at a time.
* Over the next week or two, I will be very diligent about not taking in more than trace amounts of sugar before noon. High protein and whole grains. I want at least as much fiber as sugar in breads and cereals.
* If I find that it isn't helping, I will start purchasing full fat milk, yogurt and cheese. I will finish whatever fruit I have left in the fridge and try 2-3 days of veggies, meats and full fat dairy.
* If that doesn't work, I will take a shot at the South Beach diet.
I pick them in order of impact. The first one involves a morning of caution while eating what I already eat. The second one involves a big step, but is really short term. The third one will take at least a month of integrating enough vegetables into my diet to make the phase 1 of a low carb diet work.
I really hope that the first or second works.
Either way, I will try to get veggies to be a more regular part of the diet.
Of course, I've been saying that for years now.
- TD Out!
Monday, January 30, 2012
**Weighed in Saturday morning. This weekend was extremely busy**
Did OK, Again, got distracted from tracking. I need to become more diligent about this
I'm back into Kettlebells. I found a good basic routine on myomytv.com (kitty8tim for you YouTube fans).
I'm going to try to work it 3 days a week through February. I like it because the moves are basic and the intervals are short (30 seconds rather than 60-120). I can probably add poundage more quickly 2-3 Rounds for this and I feel more than sufficiently exercised.
Pilates is becoming stale. I'm dealing with some roadblocks that are making many of the exercises to tough to move on with. So I'm going to roll the dice with Kettlebells this upcoming month. Kickboxing may help as well
1) Freedom from sugar addiction: Just keep getting distracted from this one. Can't seem to last more than the morning.
2) Flexibility: Still slightly better. the site with the kettlebell workout has a good set of warmups and stretches that I believe will help out.
3) New Years Eve 2013: Still on track
4) The Beach (August 2012): Again, Kettlebells (plus kickboxing for cardio)
5) SparkTime: At this point, I need to focus on freedom from sugar to get to my goals. (goal 5 is sort of the tie-in for the other 4)
* Goal (Weight and Body Fat): 195.0@15%
* Jan 1,2012: 204.0@22%
* Last Week: 201.4@21%
* This Week: 198.8@22%
Weight: (-2.6) Pounds
Body Fat: (+1%) as expected. Whenever I have a big gain, my scale always downs my % by 1.
I was hoping to lose a few more pounds, but I ended up eating out a couple of times the day before weighin.
Even though the body fat percentage isn't moving, I'm seeing progress in both my neck and with the belt. I'm between notches at this point'
I would like to see 197.x this Saturday.
They say that the last 5 pounds is the hardest. Let's see about the last 3.8 pounds and 7%.
* We track
* Kettlebells, flexibility, and kickboxing
* We review friends comments and Spark Articles about overcoming sugar addiction
* So for the month of January, I lost 5.2 pounds total.
* 5.2 pounds in 4 weeks.
* Two Words: "Not Bad!"....No scratch that. "Awe Some!"
Thanks SparkFriends (I love you all very much)!
- TD Out!
Tuesday, January 24, 2012
New Years Eve, I cleaned out all of my old profile pics from 2009-2011. I hit my 50 picture limit in May/June last year and recycled all of the pictures that mysteriously didn't get commented on originially. Not a lot of Ash, Dragon Chan or Coach Z fans out here in SparkLand.
I noticed something curious about all of the old ones. They were all funny. Some because they were obscure or dated, others because they just looked goofy, but all of them funny. It got me thinking. I never realized how much the part of the "funny fat kid" I had been playing (even on SP).
In real life those pictures stopped matching my self perception about the same time I first dipped below 200 back in mid 2010. I liked that they sometimes started conversations, but I've changed. It's time that the profile picks follow suit.
I enjoy life more now that I've dropped over 50 pounds (roughly 25 of them on SP). I'm more confident. I have a sense of humor, certainly, but it's just part of who I am rather than a mask I hide behind. Friends and family are enjoying me not just because I make them laugh, but for all of me. The all of me that I never really had before I lost the weight.
Back in 2009 when I hit the plateau at 225 that got me onto SP in the first place, I remember flat out saying to myself, "If I can get down to 195 there is almost nothing that I can't accomplish". I'm now a few pounds and probably a few weeks away from that. Many seemingly non-weight related areas of my life have gotten better.
Two of my motivations for this year involve wearing trunks at the beach/pool Labor Day weekend (not cargoes and a t-shirt) and a normal suit on New Years eve (not separates, an actual suit with a 6" drop).
SparkPeople recommends visual collages of inspirational pics. I usually change my profile picture twice a month. Right at the beginning and right around the middle.
My profile pictures until the end of summer will be switching between pictures of dudes wearing suits and dudes wearing either swimming trunks or athletic gear. Once summer is done, it will probably be more dudes in suits until the end of the year. We'll see.
Yes, I will probably still put in funny YouTube clips in my blog every now and again. Yes, some of my daily statuses might be weird if I'm in a weird mood (as well as page/blog comments if it's appropriate).
Funny/geeky profile pics, though? No. "Funny Fat-Kid" Trent put those up.
And he's long gone.
- TD Out!
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