I’ve been really slack of late. I’m playing around with my diet – a little good stuff, a little junk, and ordering in far too often when there is food already in the house and no excuse at all. I did manage to do a little exercise last week, but had that two and a half hours by Thursday, and despite being home early on Friday and all day Saturday and Sunday, didn’t do a lick more. It really isn’t good enough. My weight is holding steady but I am fed up of this and want to make some more progress. New goal for the week. Eat clean for the rest of the week. Do at least two resistance sessions, at least one interval session, and at least three hours in total exercise. No more excuses.

History of Kettlebells

Kettlebells are an Old Russian form of weights that have been traditionally used for training in full-body conditioning and fitness. This method of training helps develop a strong yet lean and athletic body. It is also sworn by many strong man and strength and conditioning coaches for vast and quick improvements in strength, fitness and athletic development. One of the main reasons why the Russians have been snatching up a lot of medals in the Olympic games for so many years is because they have been using kettlebells to help their athletes performances.

Kettlebells was introduced in America in the early 90’s by some Russian strength and conditioning coaches and gained a lot of popularity with different Special military forces, Professional sports teams, Athletes, Martial artist and even Celebrities. Kettlebells has been quickly spreading over all over America to Europe and slowly crossing over to Asia.

Benefits

There are many benefits of kettlebell training and are diverse. By training with kettlebells you can expect to have:

• Bigger results with less time spent
• Increase Resistance to Injury
• Teaches the body to work as one unit (Linkage system)
• Develops strong core
• Work the aerobic and anaerobic systems
• Increased strength
• Produce and reduce force
• “ Iron” will
• Enhance performance
• Increase mobility and range of movement
• Fat loss
• Strengthens tendons and ligament( skeletal muscles)
• Muscle tone
• Functional strength
• Increases flexibility
• More versatile than ordinary dumbbells
• For anyone of any age, male or female.
• less expensive as they are a onetime investment.

Kettlebell Methodologies

• Kettlebells  Sport (Givroy Sport)
• Kettlebell for Sport Specific Training (Martial Arts, Contact Sports, athletics and etc)
• Kettlebell Juggling

 Kettlebell Sport (Givroy Sport)

Kettlebell Sport has been around for almost a century. It is a sport of lifting one or two kettlebells for as many repetitions as possible in a specific time period without putting the Kettlebells down. This requires a lot of Strength endurance and is very demanding on the aerobic and anaerobic system. The event last a minimum of 10 minutes or more. The athlete who can produce the most number of repetitions over an extended period of time is declared the winner for his weight category and the Kettlebell weight that he is lifting.

Men’s Kettlebell Weights (in kg): 16, 20, 24, 28, 32.

Women’s Kettlebell Weights (in kg): 8, 12, 16.


(Font colour indicates the official colour of the Kettlebells.)

Men’s Weight Categories (in kg): <55, <60, <65, <70, <75, <80, <85, <90, 90+

Women’s Weight Categories (in kg): <50, <55, <60, <65, <70, <75, 75+

The events are mostly different kettlebells lifts which are similar to weightlifting movements. The events for Givroy sport are Snatches, Double or single kettlebell jerks, Long cycle kettlebell jerks.

Kettlebells for Sports specific and Strength and Conditioning

Kettlebells are a great tool for whipping an athlete into his best form. Kettlebell movements are ideally compound movements which builds more muscle and strength than isolation movements. Kettlebells are designed in a way which is demanding on the Core and traditional compound exercises such as Military Presses, Squats, Dead lifts, Rows and many more other compound exercises can be performed with Kettlebells. The weight of the Kettlebell can be as low as 4kg and as high as 60kg. Kettlebell usually weighs from 8kg and jumps every 4kg to a heavier weight. As Kettlebell movements are Ballistic and explosive, it develops Strength, Power and Endurance in an athlete. Aerobic and anaerobic capacity will also be greatly improved. Kettlebells can also help to reduce Body Fat percentage greatly. Kettlebells are quickly gaining popularity amongst government forces, professional sports teams, martial artistes and even celebrities. Kettlebells are a fun tool for Fitness too! By just using one tool the Kettlebell, you can intensify and verify the exercises vastly by changing the position of how you hold the Kettlebell.

Kettlebell Juggling

Kettlebell Juggling is an advancement of Kettlebell basics. It is the art of controlling the Kettlebell and getting it to go where you want it to go. It consists of different moves such as flips, spins, throws form different positions and angles flowing from one move to another without dropping the Kettlebell. Kettlebell Juggling involves a lot of hand and eye coordination, timing, precision and confidence. It is also another great form of Conditioning for fitness. Kettlebell Juggling is very fun and demanding on the body.

Progressions of Kettlebell Lifts

The basic and fundamental move for kettlebell Lifts would be the swing. Once you master the swing and learn how to extend your hips and let your body work as one unit. You can progress quickly with other moves. Here is how you should progress from one lift to another:

Swings, Single arm swings, clean, Half snatch, snatch, Press, Push Press, jerks, Long cycle.

On the 17th of this month, I had been on the Weight Watchers program for one year. During that time, I lost 45 pounds. To some, that may seem like a small amount over the course of a year, but to me it was perfect. I often reflect on that Rolling Stones song that says, “You can’t always get what you want…you get what you need.” I think that during the last year, I got a lot of what I needed, despite the fact that I wasn’t ready for it.

I started the program thinking I needed to lose around 100 pounds, and I was aiming to do it in one year. What I found out was that I needed to do a lot more than lose 100 pounds. It wasn’t just the weight, it was the way I was living my life. I was at a crossroads and about to turn 25. I was in a terrible relationship, and I didn’t realize that it was sucking the life out of me. One year ago I was a depressed, sick person. I just plainly “wasn’t me.” I wasn’t realizing my potential, and I didn’t care about myself.

As the weight started to come off, I got scared. I was happy to see the scale changing, but I wasn’t on board with the emotional changes. I felt vulnerable, and I wasn’t quite ready to take the plunge into being a “normal person.” Around spring I was getting a little better, and I was leaving my house and visiting friends again. I felt like things were starting to change for the better, but I still had that last bridge to cross – my ex-boyfriend/kinda boyfriend/who knows what the hell he was to me. That was the hardest part. That day when he told me he didn’t want to talk to me anymore, after 8 years of us being inseparable, was the hardest day of my life to date. Oh who am I kidding, it was my hardest MONTH to date! But after that month of “I can’t leave the house. I don’t get dressed. I can’t eat.” I started to see things as they were, and I realized that this wasn’t the worst thing to ever happen – it was the BEST thing to ever happen. I got what I needed. I was FREE for the first time since I was 16. I realized a lot about myself over the summer, and those realizations re-started my slumped weight loss. I had gained back about 15-20 of those pounds prior to the breakup, and I was ready to lose them again.

After I was cut loose from that guy, his words kept swirling around in my head, “You aren’t a real runner. You can’t be a real runner. You just aren’t one, because I know people who are and you’re nothing like them.”

I had been wading around in the kiddie pool of running all summer long. I kept telling people, “What if I train to run a 5k?” They would laugh at me because “everyone knows fat people aren’t runners.” I realize now, something really, really interesting about all of that: I wanted someone to give me permission to be a runner. I didn’t just do this about running, I did it about everything. I tried to please everyone – to be anything and everything for everyone. I never once asked myself, “What on earth do I want to do?” I never let myself believe that I was capable of anything. I thought that was selfish.

Somehow, though I’m still fuzzy on how I ever managed to do it with that mindset, I completed the Couch to 5k plan. I went from not being able to run for one minute in August to being able to run for 35 with ease in November. Running for those months taught me a lot about myself. I am capable of anything. I can do just one more minute, just one more mile. I can and will keep running. I can and will finish a mini marathon. I can and will finish a marathon. I will be the best version of myself, because I am capable.

These days, I am nearing that number…the 200 pound mark. I haven’t legitimately been below 200 pounds since I was a freshman in college. In 9.2 pounds, I will weigh 199. Even saying it is weird. I am still struggling with that thought every day. I continue to marvel at how something SO AWESOME feels so scary. When I am honest with myself, I realize that a tiny little voice inside my doesn’t want me to get there. That part of me scares the hell out of me. Part of me still doesn’t believe that I can do it. I want to quiet that voice, and the best way I have found to do it is to run. Not running from something, but running to it, through it – pounding out those thoughts with each step.

I used to laugh at people who called their weight loss a “journey.” Over the last year, I have learned that “journey” is the only word that can describe this. Losing weight is so much bigger than losing pounds. For me, it’s changing myself inside and out. It’s the constant tug of war that my mind and body play. Lose 5 pounds, re-frame my self-image. Lose 10 pounds, start to deal with guys talking to me. Lose 30 pounds, start feeling like I’m really living. It’s scary, but it’s rewarding in a way that I never thought possible. This is the first time I’ve felt alive in years. Every day I feel like I’m waking up a little more.

On the 17th of November, I got a text from that guy asking me if I remembered sitting in my driveway of my mom’s house back in Indiana 9 years earlier on that same day. It was the day we started dating – our anniversary. I laughed for a minute to myself, because that date had already been replaced in my mind with a different anniversary, one that is all about me, only about me, and completely for me. November 17th isn’t about someone holding me down anymore. It’s not about a high school boyfriend who turned into a bad relationship and a wasted college experience. It’s about how I took my life back. That is the anniversary of my weight loss.

One year ago on the 17th, I sat down to write this: The Beginning If i had known then what I was in for, I never would have been able to do this. I have found that the most rewarding things in life are the ones you don’t know how the hell you got through. I am happier now than I have been since I was a kid, and I can’t wait to see what I do this year. What will I be doing on November 17th of next year? What will I look like? What will I be capable of then? I can’t wait to find out.

Seminar Fat loss Not Weight loss

by dr Phaidon L Toruan

Jika anda, atau pasangan anda  mengalami KEGEMUKAN di perut, pinggang,paha, pinggul dan telah mencoba berbagai cara MINIMAL  dari 1 CARA berikut tapi TANPA HASIL :

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Dan anda KEMBALI GEMUK, BAHKAN LEBIH BERAT DARI SEBELUMNYA, Ketahuilah bahwa anda menjalani   program WEIGHT LOSS, bukan FAT LOSS.

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saya, dr Phaidon L Toruan MM penulis buku Fat Loss not Weight Loss

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saya akan mengundang juga teman teman saya yang dahsyat

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A diet that targets fat loss provides long term health benefits.

Unstoppable Fat Loss

Fat loss strategies from elite sports nutritionist Matt Lovell that has been working with elite athletes, international rugby players and World Champions as a Sports nutritionist for the past 7 years. Matt is sharing every of those principles, strategies and tricks that elite performers in the world of Sport make utilize of to get slim and stay lean. Athlete Recipes contains a variety of delicious menu solutions for dedicated athletes to meet the nutritional and animation needs. Giving the child a healthy start with honourable eating habits promotes the lifelong robustness. A variety of foods provides the nutrients that young children obligation to build strong bodies and stay healthy. Food supplies the animation that children obligation to grow normally, and explore the world around them. The AAP encourages families to think of the nutritional decisions as health decisions.

Bibliography
Eat to Win for Permanent Fat Loss, Robert Haas, 2001

Tags: young child sports nutrition long term fat loss eating habit

There always will be days when the plan flies out the window…..

Here is an example of one such day for me. Here’s how my day went….

I walked the kids to school and went for my walk. As soon as I got home, I rushed to take my mother in law food shopping. I then dropped her back, made it home in record time to dump the stuff all over the house and ran over to my kid’s school to be their party and show….and then on to kids activities…..it just went on and on where it was a day of rushing and doing – all day long. We all have those days but what happened to my eating as a result of it…..

I had no food plan. I didn’t give myself any time to eat and so this is how I ate – I ate off the kitchen counter standing – I inhaled a big bowl of rice in 3 minutes and was still hungry. Then I sat and ate a small bowl of rice in 1 minute….and I swore I wouldnt eat again….but I did at dinner time…while feeding others – and again I ate standing at the kitchen counter – totally unconscious of what was going into me. This wasn’t physical hunger I was feeding anymore – it was an emotional hunger.

At the end of the day…I asked myself ….what this was all about and here’s what I figured…..

Because I’d had such a rush rush day…I couldn’t get out of that mode and felt I had to eat a rush rush meal and did it so quick that I didn’t give myself time to think of what or how I was eating.

The two big realizations I had from this day were that

1. I didn’t give myself TIME to eat well on this crazy day.
2. I didn’t have a PLAN of how to eat well on a day that would be so packed and hurried

I need time to eat….even if its 5 minutes…I need to sit down and eat consciously and I need to have a plan of what Im eating when i know I have a day like this ahead of me. Its days like this when I dont even have time to have the conversation in my head that I need to be completely prepared for. I know tha time and a plan for my eating is something that is paramount for my process.

Im really glad I had the day that I did yesterday!

It really taught me a lot….

It could have been a lot worse…

I could have really binged….

But I didn’t……

I ate just badly enough….

To learn the lesson I needed to learn…

For that day!

Hello there!

I am very glad that you have come back to here. If you are visiting for the first time…a BIG welcome to you and hope you come here often.

Its been a week or so since I wrote my first post here and tried to motivate you guys to start off with a fitness schedule. Now, some of you (I hope) would have taken it up and would have been going out for walks/jogs etc.

One week is time enough for your muscles to gradually accept and adjust to the new levels of activity they are getting, and now its time to ratchet it up another level and ACTUALLY start feeling the groove. So pick up your music and let’s go get sexier

What we will try to do here is incorporate three facets of exercise in our regimen. These are:

1. Cardio
2. Strength training
3. Flexibility

Now you already are getting some amount of cardiac activity (simply put, your heart is getting a smallish workout) when you walk brisk. You already are burning more calories than you did! GREAT work. Lets add-on to it..shall we?

1. We will from now on not just walk around in a park. What we WILL do however is start by walking slowly for five minutes or so, then add pace to our walk till we are walking as fast as we can without losing our breath. We will go ahead and do 10 minutes or so at this pace. There on we will break into a slow-paced jog. Now there are a couple of things that we need to watch out for.

• Always wear Sport Shoes with adequate amount of cushioning to avoid injury and discomfort.
• Always exhale when your LEFT foot hits the ground (It will help you avoid a stitch, or a sharp pain at the bottom of the ribs)
• Make sure you had something to eat an hour or so before your workout.
• Try and hold your abdomen in tight while jogging (It will help you start on those abs)
• Always run on a jogging track/even grassy ground (this helps prevent joint injury)
• Try and hold the jog for 5 to 10 minutes, gradually increasing the duration every time you do it.
• When you jog, hold your head up, chest out, shoulders pulled backwards (i.e. DON’T slouch) and breathe evenly.
• Your foot should hit the ground heel first and the last to go off the ground should be the toes.
• Always carry some water and glucose powder with you in case you feel faint.
• In case you feel faint, mix a little glucose in the water and drink up. Lie down and put your feet on a higher level, say a bench.
• Always, Always, Aways consult your doctor before starting on this schedule, for you may be diabetic, have joint problems, asthmatic, or have some other disorder which requires further precautions.
• Here is a video to give you and idea or the correct form of running:

2. Once you finish with your Jog, its time to get into some strength training. It will help you increase your lean muscle mass, increase the rate at which your body will burn calories and kick in that ‘feel good’ factor.

• First we will try and do a basic free hand exercise.
• Its called a Push up.
• It probably is, the BEST exercise you can do to tone up your upper body!
• This video will tell you how to do Push-Ups. Its good! :

• Do 10 to 15 repetitions.
• Do push Ups twice a week to start with and then ramping up to four times a week
• The next step is to increase the sets as you go. Try and increase a set every four days till you reach three sets with 10-15 repetitions each. Three sets for Push Ups and three sets for sit ups.

3. The last bit we will figure out is stretching our muscles. Stretching improves flexibility, increases the range of motion of various joints and increases agility.

• Here is a Video which will tell you how to stretch:
• Enjoy
• You should Ideally Stretch everyday
• Start with three times a week and ramp up from there
• Make sure you are breathing normally
• NEVER stretch to the point of pain…If it starts paining, relax a little till it FEELS like a stretch and hold.
• ALWAYS stretch AFTER your cardio and strength training…i.e. the body is warmed up.
• Stretching a cold body can very well injure you.
• Have a slow well-defined movement. No jerks!
• If the position involves balancing, take support of a wall or hold a railing.

So now we have done a bit of cardio, some strength training and some stretching. This schedule should have you covered for half an hour, to an hour if you decide to throw in more cardio.

Lets go on with this schedule for a month or so, post which we will look at different options available to increase our levels of fitness.

One thing though. The push ups and the stretching will give you muscle pain the next day initially. Do not get bothered by it, and more importantly, don’t give up on working out. The pain will subside within four days of workout and you will feel like there was NOTHING to it!

I am sure you will have questions about this article.

Feel free to mail me at aaditya@fitfunda.com for any support, questions, critique…any correspondence is welcome.

Have a GREAT time working out.

Cheers!

P.S. – Here is something that you might enjoy…A VERY saucy workout video. The song is called Call on Me and its by Eric Prydz. Its my favourite cardio song! Caution: Some might consider it Not Safe For Work!

A very delicious meal that appeals to everyone, especially kids, spaghetti and meatballs and can be extremely healthy, especially when made with lean products and loads of vegetables. Why not mix it up a little by making chicken meatballs and adding mushrooms?

Prep Time: 20 minutes

Cook Time: 25 minutes

Ingredients:

• 3/4 pound extra-lean ground chicken
• 1/2 cup finely chopped onion…

To view the full recipe click here… 
http://www.sevafrica.com/HealthWellness/Chicken-Mushroom-Meatballs.shtml

Ingredients:

• 32 chocolate wafers (about 6 1/2 ounces) , plus 1 for garnish
• 1/4 cup(s) confectioners’ sugar
• 2 tablespoon(s) canola oil
• 2 tablespoon(s) skim milk…

To view the full recipe click here…
http://www.sevafrica.com/HealthWellness/Frozen-RaspberryPie.shtml