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Post by mikeralls on Jul 13, 2007 12:07:19 GMT -5
Well, I'm pretty happy with my endurance these days (level 14 on the stairmaster for a straight 1/2 hour, boo-ya) but I'm getting married in December and those are pictures that are going to last forever. I've seen pictures of my great-grandparents weddings, so I'd like to look as good as I can on that happy day and put on some muscles as well as take away some fat.
I've got 25 weeks to go, which is enough time to lose more than enough weight (I'd be happy with losing 10 more pounds of fat, but I really don't want to go much below that) as well as build up some muscles.
So, once again, I'm following Steve's advice and have ordered the Men's 35lb Russian Kettlebell Quick-Start Kit with DVD from dragon door.
It'll get here in a few weeks, and I'm wondering; any advice for someone just starting out on the kettle?
Cheers,
Mike
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Post by Steven Barnes on Jul 15, 2007 9:59:28 GMT -5
Yes. "Enter The Kettlebell" suggests that two exercises are more central to understanding the system--and the system of motion is as important as the tool.
1) "Turkish Get-Ups". Search the web for clips of this exercise. Basically, lay on your back on the floor, press the kettlebell overhead, stand up. Change hands, press the KB overhead. Lay back down. Stand back up. Change hands. Repeat for 5 minutes, moving slowly and continuously. Brutal.
2) "Man-Makers" (or the "Fat Ripper Special"). 30-60 seconds of swings followed by 60-120 seconds of MILD jogging or light rope-jumping. Repeat this cycle for 12 minutes.
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These two exercises, together, can provide overall fitness in a total of 34 minutes a week. But you have to push yourself.
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Post by mikeralls on Sept 6, 2007 17:56:38 GMT -5
Ah . . . it's so easy to put things off and off and off, but eventually you have to wake up one day and realize that if you don't do it now, not later, but NOW, you might as well say you are never going to do it.
So, fully a month and a half after I ordered the Kettlebell, I watched the DVD and did some of the exercises for the first time.
I pushed the couch aside and put on the DVD and watched the thing. To tell the truth, I found the "Comrade!" bits a bit wince inducing, but I could tell there was a lot of study behind the exercises.
And what exercises. I was sweating and tired in a very short amount of time.
The Turkish Get-Ups? I was lucky to do those a couple of times, and there is simply no way I could do it for 5 minutes, slowly and continuously. Not with the
what I got in the Men’s 35lb Russian Kettlebell Quick-Start Kit anyways. I ordered the lowest men's Kettlebell package I could, and to tell the truth I'm a little worried it's too heavy for me.
But this was my first time, I tell myself. I have to work slowly at this and do the easiest exercises until I can work up to doing some of the others that would provide a more complete workout.
I'm going to try and read the book this weekend, and I'm definitely going to do some more exercises with the Kettlebell.
Oh, and my finance watched and helped spot my posture while I did some of the exercises. She got pretty interested and because we try to find as many things as we can to do together in our limited spare time, I ordered the women's 18lb and The Kettlebell Goddess Workout DVD for her. Anyone have experience with women and kettlebells?
Cheers,
Mike
Mike
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Post by Steven Barnes on Sept 7, 2007 10:10:33 GMT -5
Yes! My wife and daughter both use kettlebells. (Nicki also uses free-hand exercises, and Tananarive likes to run a bit, and does Bikram Yoga once a week). Because of the unique nature of the workouts, you and your lady can do them together...or better still, alternate and check each other's form! Some of the hottest sex I've ever had has come after a hard, shared workout. It's like we woke up each other's animal nature or something. Yowsa! Pavel's "Comrade" routine is just his shtick--he's brilliant.
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The 36 lb KB is NOT too heavy for you, my friend. You're on a long-term program. There are plenty of exercises you can do with it now, you just might have to do fewer reps than your ego wants. Try alternating between Swings (for 30 seconds) and stair-stepping for 60-90 seconds. 15 minutes of this would kill a horse. Adjust the time periods to avoid throwing up! Concentrate on TECHNIQUE, not "working out." You are practicing a sport. If you emphasize form, just playing iwith the KB, you are doing it right. NEVER EXERCISE WITH POOR FORM. NEVER "squeeze out a rep" when you are too tired to safely control the KB at every inch of its arc. Stop, rest, center your breathing, and then continue. The KB will return greater benefits per erg of energy invested than any fitness tool I've ever seen. If you want to lose weight by the end of the year, SLOWLY ramp up the intensity, making health and safety your primary consideration. Oh...and make yourself a great music workout CD! Music can really amp you up, and make a workout more fun. Find the place inside yourself that takes satisfaction in pushing hard. It's in there...keep it balanced with the insistence on health and safety, and you'll have a great time. Keep me posted, and don't hesitate to ask questions. Proud of ya, guy!
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Post by mikeralls on Sept 7, 2007 12:24:15 GMT -5
I can definitely see the benefits of a hard shared workout. Sounds yummy. Nothing like getting those adrenaline juices flowing first.
I fully intend to keep with the 36lb and work my way up. Just kvetching a bit I guess. Man was it hard. I took a break yesterday to recover and intend to do it again today. Hopefully I can find some time to read the book during lunch hour.
Form, not reps. Technique, not reps. I intellectually know that, but I've got to make it emotionally important to me. Thanks for the reminder.
Cheers,
Mike
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Post by Steven Barnes on Sept 7, 2007 19:17:33 GMT -5
Form. Technique. Put it on a sign on the wall. TRUST ME ON THIS: your ego will try to stop you from changing by encouraging you to "macho it out." Screw that. Slow and steady wins the race. Try to sprint, don't listen to your body, and I PROMISE you you will hurt yourself. Please take it slowly. And take a day off in-between, for the first few weeks. Work up SLOWLY. Do your recovery work. Listen to your body. And have good, evil fun!
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Post by mikeralls on Sept 18, 2007 13:31:09 GMT -5
My hands are starting to get a little torn up. Does anyone use gloves or some type of lotion with along with their kettlebell exercises?
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Post by Steven Barnes on Sept 20, 2007 11:36:17 GMT -5
My wife uses weightlifting gloves, and I've used them as well. No reason not to!
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