Posts: 23
6/11/10 4:14 P

If you have an i touch or i phone there is a gym boss type timer app called "rounds" for $1.99 you can set a bunch of different interval workouts and save them, choose your chimes, set up playlists and listen to music whlie you workout and I also have the app iworkout timer $2.99 with a man or womans voice saying "start", "okay you're half way" and "rest" I like this one, but some of the intervals the voice is very quiet and we have an extended work period they are both easier than figuring out the gym boss... I am techno challenged and don't like to embarass myself in front of clients trying to get the gymboss going.

current weight: 172.4

180 167.5 155 142.5

130

Posts: 14
6/11/10 4:04 P

Jane,

Thanks for the advice/encouragement.
I did 300 swings with no time limit because I was outside and didn't have the clock. This a.m. I did 300 in 15 minutes. I am looking to increase within time. I did not do a 30/30 protocol, I did a I need to rest/I am ready for more protocol! I have been thinking about getting a gym boss, so thanks for the recommendation. I will order one this weekend and keep the tired/not so tired protocol until it comes.

I think I eat pretty well. I'll look at the whole protein thing.

Dave

Posts: 917
6/11/10 2:41 P

Dave,
It is nice to have 2 size KBs so you can do different exercises. It is hard for many people to do a heavier weight for some of the exercises (e.g. kick up another 10 lbs for halos, presses), but I find that if you do a few with the heavier weights, then push yourself, it will get easier.
So do the reps on Monday, then Wed up it by one rep, then Fri up it by another rep. Keep your form good, but push some.
It will vary by how you feel that day (rested, full of energy vs tired & worn out).
I agree, do tons of swings and push your work/rest periods to increase your endurance and workout. A gymboss is a great investment (my favorite that I love almost more than my KBs - if possible). But you can use a clock with a very visable second hand also. Start with swings 30 seconds followed by 30 sec rest, then increase the work time and/or reduce the rest time. Like with the grinds, push yourself some. 30 sec with 30 sec rest for 5 minutes will feel very very hard initially and is good to start out as a beginner, but in a month you will need to be doing 45 sec work with 15 sec rest to have it feel as hard (of course, so what works for your level of health/fitness as this will push your heart). Do this at least once a week.
Also, increase your swings. 300 is great for a beginner, but you will get better results if you increase it - try going up 50-100 counts a week.

A question, are you eating enough protein.
If you feel like you don't have the oommph to do the workout, you may need more protein. There is a lot of variations out there, but I would say you want at least 1 gram for every lb of lean muscle mass (professional body builders do 1 to 1.5 grams per lb of weight, but I figure that is too much for overweight people).
Protein shakes can be a low cal way to get in more protein.

Note: I push hard to get good results, and what I suggest shows that. But if you don't push so it is hard, you will not make as good of progress.
Jane


Edited by: JANEKB at: 6/11/2010 (14:42)

Posts: 14
6/11/10 9:23 A

Hi,
I have a 1.5 hour class Monday evening with an RKC, FMS, Z-Health certified trainer. We do kbells, clubs and joint mobility drills I had never seen before. It is crazy great. Monday or Tuesday I dig into Enter the Kettlebell. I think doing ladders with clean & presses would be a good idea and discover that with my current strength (and technique) I can't do the requisite reps to do effective ladders. I can't wait until next Monday for an answer, so I go to the forum to ask.

I do push presses without a problem, C&P are my weak point right now. Until Monday I'll keep doing swings and push presses (when I can get out of the basement).

Thanks for the advice.

Dave

Posts: 23
6/10/10 11:45 A

Have you met with an RKC or HKC at all? In the clean and press there is a breathing technique used that will increase your strength significcantly. Prior to RKC I never pressed more than 12kg and with difficulty. After being shown the proper technique I was able to increase to 16kg for 3 reps immediately and 20 kg for 1 rep.
Are you doing a strict military press or a push press? If you are doing a push press, grunt at the bottom and that will magically icrease your strength too. visualize pushing your self into the ground away from the bell. Give that a try and let me know how that worked for you.

current weight: 172.4

180 167.5 155 142.5

130

Posts: 14
6/10/10 9:37 A

Thanks so much Leslie. I know swings! I did 300 swings yesterday morning! I want BOTH weightloss and strength. I want to do some grinds and getups too! I want it all! I have my 35lb/16kg bell. You are saying I should go heavier? So I won't buy a lighter bell for C&P, I'll buy a heavier one for swings, weight loss and build strength with that and then C&P with my 35lb when I am ready?

Thanks again!

Posts: 23
6/10/10 12:24 A

I have been giving this more thought. My husband was 315lbs and is now 190lbs. He accomplished this in under 6 months. Men can lose weight much easier than women if they watch what they eat too.
Kettlebells...Swing heavy - start with a 20kg (44lb) and go up from there.Swing, Swing, Swing, snatches and snatches and more snatches. this will burn a lot of calories. Clean and Press is great for building strength if you do it correctly but I wouldn't count on it to burn off the weight you want to lose.
As you start to lose the weight you will realize the extra weight that you carry on your body is much heavier than that kettlebell you can set down anytime. You are STRONG already. Believe it! Power to you! I look forward to your progress.
Leslie RKC

current weight: 172.4

180 167.5 155 142.5

130

Posts: 23
6/9/10 3:35 P

I would use the heaviest bell switching sides until it is no longer a challenge then buy two the next size up. Or just get one and keep switching.

current weight: 172.4

180 167.5 155 142.5

130

Posts: 14
6/9/10 3:13 P

I started Kettlebells with a YMCA instructor and got a 10 and 15 pound KB on her recommenndation. I am a 300 pund plus guy, so these were way to wimpy! I've been doing RKC style now. I now have a 35lb KB and do great with swings, squats and push press. I tried doing clean and presses and can do 5-6 with my right arm, but only 3-4 with my left. I was looking at doing ladders with the c&p. I am cheap and want to avoid buying another lighter bell. Should I go ahead and buy a 20-25 lb one, or just keep swinging and doing push presses until I am stronger?

Any suggestions would be appreciated.

Dave