NDNSooner Posted November 14, 2013 Report Share Posted November 14, 2013 I found this website yesterday while i was looking for information on Intermittent Fasting for a friend. Jackpot, the page is loaded with good info, especially the kind i need for arguments. lolAfter signing up, I started looking around and found more good stuff. I'm not an expert trainer or dietician, just a 47 yr old Systems Analyst that wants to make changes in my life to be healthier. I've found the will & desire to make changes in my life but it will be nice to be able to talk to others about it. I'm a father, husband & grandfather with alot to live for. Wieght LossI've been Intermittent Fasting since March and lost over 40lbs. My goal is to lose 100lbs, I weighed 298 when i started. Fasting scheduleMon-Thur 20 hour fast 8pm to 4pmFri-Sat: 16 hour fastSun: Cheat Day WorkoutsI workout at home, mainly using kettlebells and a lot of bodyweight exercises as well. I started working out with kbs 3 years ago and have been dedicated to them every since. I have a Gazelle and use it for my cardio days I do a lot of research & reading to come up with my own workouts. I like doing variations of interval/tabata workouts. Workout ScheduleMon-Wed-Fri; Kettlebells & BodyweightTue-Thur: Cardio Example kb/bw workoutWith a 35lb kb, I do each exercise for 15 seconds, it takes 4 minutes for each round. Then take a 1 minute break between rounds. My goal is to get 10 reps in for most of the exercises within the 15 seconds. Then repeat the 2 rounds and done in 20 minutes.Round 1Swings l/r, Push ups, Weighted Crunches, Press l/r, Row l/r, Clean l/r2 hand high pull, Lat swing l/r, Russian Twist, Jumpin Jacks 2 sets Round 22 hand swing, Snatch l/r, Tricep Press. Clinch Curls, Side bends l/r,Squat, High pull l/r, Windmill l/r, Milatary press l/r, Halo lunge 2 sets Example Cardio workout20 min run30 second rest30 second sprints/30 second rest x 10Done in 30 minutes 2 Quote Link to comment
Enoch Posted November 17, 2013 Report Share Posted November 17, 2013 I'm new at NF myself but, like you, found it by chance. I lost a significant amount of weight this year too and am catching up with fitness now that I'm better able to do it. I'm intrigued by the kettlebell work. It looks like a very holistic workout ... with cardio and strength/toning aspects. How'd you get introduced to it and what have been your experiences? I'm in your age range and would be interested in improving flexibility too. Thanks. Quote LEVEL 1 ADVENTURERSTR 2 | DEX 2 | STA 2 | CON 3 | WIS 3 | CHA 3 7%7% '][/progress] Link to comment
Guest Posted November 17, 2013 Report Share Posted November 17, 2013 Welcome welcome!I like that you have everything all laid out Good planningCongratulations on what you've already lost! And I wish you the best of luck in your endeavor If you ever need motivation, support, or just some suggestions, don't be afraid to post! That's what we're here for Quote Link to comment
NDNSooner Posted November 19, 2013 Author Report Share Posted November 19, 2013 Hi Enoch, thanks for posting. 3 years ago i got it into my head that i wanted to start working out to improve my health. I've had shin splints & knee issues for years so jogging was out. I've never been into weights lifting, and really couldn't find something that was for me. At that time I was watching a lot of MMA on TV and liked what I saw from some of the fighters workouts. I Googled MMA workouts and noticed that kettlebells was a big portion of many fighters workouts. I just started out on my own from there, never been to a trainer or taken any classes mainly because there are no kettlebell trainers in my area. I watch a lot of videos and tried to pick up the best i could on form & techniques. I'm undoubtedly doing some things incorrectly or mixing kb techniques but I haven't injured my self. lol I have 3 kb's right now, a 25, 35 & 45. I'm going to add a 2nd 3r soon so i can do some double kb work. Hi SallyAnneh, thanks for the words of encouragement. I'll definitely ask questions from time to time and maybe I can offer some advice to others as well..... :-) Quote Link to comment
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