I've had a lot of fitness people ask me about how to get started with program design for kettlebells. The answer has always been to try, study, and analyze the structure and most importantly, the INTENTION behind the programs and workouts of professionals who have had proven results. Here's a really easy, consolidated way to do that - edited by the captain of the complex, Master RKC Geoff Neupert:
The RKC Book of Strength and Conditioning
Welcome to a tale of 20-20 hindsight!! A decision has been made, and those of you who know me in real life might be pretty happy about it. I'm only 5'3.5" tall and hover around 123-128lbs normally depending on the time of day, how much water I've chugged etc. Most people's weight will fluctuate throughout the day - I have been known to have variances as large as 5-6 lbs in 24hrs, and not look or feel different. The problem is WHY I know this. About 6 months prior to attending the 2010 Orlando Chocolatey Pecan Date Coconut Treats never should have given the food processor to my neighbor...)workshop I decided to see if I'd be able to naturally be 123.5 or below without a fight. Turns out that yes, I was - at the time I weighed about 125 or so and wasn't eating as strategically as I am now - still going out for giant plates of restaurant made chicken Marsala on top of whole wheat pasta that I would eat in its entirety. Going out for pizza and salad, etc. Not taking the buns off of burgers and eating a whole lot of buckwheat (which I would bake up with eggs/yogurt/ from the neat Ukrainian recipe and still occasionally enjoy). Hadn't gone Primal/ yet so there was quite a bit of leeway - even with my body fat percentage within the "athletic" range, calories could be cut back a little with ease and without any real effort. So for 6 months I held steady at around 120lbs. Weighed in at 119.6, passed the test with the and then immediately began to snacking. (on stuff like this:
After the, I discovered by accident (Hey Alicia, what's this tasty looking cookbook you have on this table at the health fair?! Can I borrow it?!) the plan. I borrowed it because all the recipes made me hungry... and I felt LOADS better eating this way - cutting out grains, some dairy and focusing on unprocessed good foods. I was already a meat snob so why not?! Without meaning to, I dropped a random 3lbs and was visibly much more lean - but in a good way. In order to keep up with my workouts and crazy schedule I upped the portions and was still very happy with what was going on - the weight loss dropped off and I put the random 3lbs back on, but was significantly stronger and fitting into even smaller clothes. This continued, and I just went ahead and got rid of my scale when I moved out of my previous apartment.
Life got crazy, I kept up with training, kept up with eating well but "heavy" (my word for supplementing the day's food with a lot of healthy fats). Then my little dog died unexpectedly and out of utter despair, for a couple weeks I did whatever I wanted (this just translates into eating fistfuls of nuts and dark chocolate and lifting more heavy things). Once again, got stronger, maybe gained a random pound or two. Then... as theworkshop approached, I panicked - oh no 125-128lbs! Have to get down under 123.5 so I can use the !!! But, unlike before, there wasn't much leeway left in my diet - other than the insane snacking - which for my activity level turned out to be necessary. So I started to cut back on the snacking and portion size - thinking it wasn't any big deal. I was also training for the Iron Maiden Challenge - which was another good reason not to drop weight - I had gotten a LOT stronger in the months since the October 2010 , and what was left of me was pretty much all essential. Besides, when I weighed in at the at 121.6lbs this time there was a lot of "oh geez... REALLY" sentiment - especially after David saw me the - it was a litany of "you're going heavier because I know you can".
After talking to some very accomplished new friends in thethis week it dawned on me - what's this all about? Why have I always tried to do the test with the ? Because I was afraid of even having a slight chance of failure, because I'm "close enough to 123.5lbs anyway", because I'm small, because... I hadn't really seriously tried it?! In the rush of my other training, somehow I hadn't gotten around to trying the test with the . Pardon me... time to go to make "duuuuhhhh" faces into a mirror. I can do the test with the with 1-1.5 mins to spare depending on personal choice that day, it's not a problem, how far off was the test? As of this afternoon... not far at all - and when I try it outside with a better - the ones I have at the moment are an inferior unnamed brand... with an odd coating that doesn't get along with my hands for high rep exercises. But even with those excuses I was able to safely complete 100 snatches (60 before stopping to check my hands for damage), then the remaining 40 with sock sleeves at a slower pace (they drive me nuts). I gave up the delightful snacking for this? …Could have done this... and not gotten all cross-eyed and spacey a couple times too. Who knows, maybe I could have even gotten the Iron Maiden weighted pull up. But the past is the past and the lesson is learned.
Theis a school of , and I need to set a better example for my clients (who I should have listened to when they said things like "You're getting even MORE vascular?!" which probably meant "Uhhh what are you doing? Are you eating enough?"). For as much as I bash "women's magazine diets" and that "toning" mentality, the logical solution is to just get stronger. The irony is that I won't look much different if at all - might be a little smarter too - so watch out!
Wore this today to try and get rid of that darned "tank top tan" but shows how at 126lbs I probably should't try to get under 123.5 again.