Update Stronglifts and Kettlebell transformation! Pictures!

fanncy0626

October 2014 north of 190!


May 2015 135 pounds size 5-7



Stronglifts and Kettlebell not sure what I weigh last weight 139 in June. First size 0!


I use to do 3-4 hours of cardio type workouts a day before I discovered heavy lifting and I am basically lazy so it was a no brainier for me! Cardio is waaaay too much work for results that can be attained with weight lifting and Kettlebell with a lot less work and time.
This is the thread that got me on the road to weight lifting and kicked 24 hours of cardio to the curb!
https://community.myfitnesspal.com/en/discussion/977538/halp-heavy-lifting-made-me-supah-bulky#latest
Every other day I swing the Kettlebell for 25 minutes. It really is only 20 seconds per minute of work time. Which really amounts to 8 minutes and 20 seconds total work time. On my Stronglifts days which I alternate every other day, I combine lifting with Kettlebell swings. It takes around an hour and 10 minutes for workout A and an hour for workout B. I do 22sets , a lift and a Kettlebell swing for workout A, work time of 30 seconds X 22 = 11 minutes of actual work. The rest is setting up weights and rest time. Workout B is 30 seconds X 19 = 9 1/2 minutes of actual work. Plus lifting heavy gets my heart rate up and the muscle/strength training has an after burn of calories due to muscle repair.

http://www.muscleandfitness.com/workouts/workout-tips/lift-heavy-lose-more-fat

So, in reality I really only workout at the most 8-11 minutes each day!

By the way I'm turning 59 in November!

sfa90

You look amazing! How heavy is your kettlebell?

annaskiski

You're awesome Fancy!!

ritaelsaadi

Wow congrats! I'm turning 29 in November and I'm not even that size! Congrats:)

ritaelsaadi

fanncy0626

Thanks everyone! I hope to inspire people like me that really aren't cardio lovers. And still want dramatic results!

sfa90 wrote: »

You look amazing! How heavy is your kettlebell?

Right now I am using the 35lb. I am on my 3rd week of increasing reps (actually the 11th week because I'm on the 3rd 5-week program) so I can transition to my 40lb after 4th week of my program. I do 3- 5 week programs (modified to 4 because 5th week is a deload week) which makes it 12 weeks to increase to the next size Kettlebell.

Melissa_Suzanne

You are absolutely gorgeous! Amazing work! Good job!

normalicia11

Awesome!!!

griffithm1

Wow!!! You have done a splendid job! Congrats!

Madux1818

You look awesome Fancy further proving that heavy lifting is it.

Madux1818

fanncy0626 wrote: »

Thanks everyone! I hope to inspire people like me that really aren't cardio lovers. And still want dramatic results!

sfa90 wrote: »

You look amazing! How heavy is your kettlebell?

Right now I am using the 35lb. I am on my 3rd week of increasing reps (actually the 11th week because I'm on the 3rd 5-week program) so I can transition to my 40lb after 4th week of my program. I do 3- 5 week programs (modified to 4 because 5th week is a deload week) which makes it 12 weeks to increase to the next size Kettlebell.

Which program are you doing, I'll be getting e
Some kettle bells soon.

xpetrax

Do you workout at home or gym?

LynnBBQ72

You are a true inspiration! Thank you so much for sharing. I'm so glad you posted this - I hate cardio and was hoping I could find other women who have reshaped their bodies using mostly weights. Awesome!

fanncy0626

Madux1818 wrote: »

fanncy0626 wrote: »

Thanks everyone! I hope to inspire people like me that really aren't cardio lovers. And still want dramatic results!

sfa90 wrote: »

You look amazing! How heavy is your kettlebell?

Right now I am using the 35lb. I am on my 3rd week of increasing reps (actually the 11th week because I'm on the 3rd 5-week program) so I can transition to my 40lb after 4th week of my program. I do 3- 5 week programs (modified to 4 because 5th week is a deload week) which makes it 12 weeks to increase to the next size Kettlebell.

Which program are you doing, I'll be getting e
Some kettle bells soon.

I do the five weeks basic kettle bell swing program from Pavel Tsatsouline demonstrated and adopted by StrongFirst.

http://www.muscleandfitness.com/workouts/workout-routines/5-week-whole-body-single-kettlebell-workout

Here are a couple of videos that show correct form.

https://m.youtube.com/watch?v=yHxcTn1UeAc

https://m.youtube.com/watch?v=l5qB0nILpko

https://m.youtube.com/watch?v=QrVgpDOLlgM

I have modified the five-week program because I also do strong lift 5X5. If you do not weight lift I would suggest doing the Russian kettle bell swing and the goblet squat M/W/F. GobletSquats and the press T/TH. Unless you have a pull-up bar and want to do pull-ups or negative pull-ups. I myself am not strong enough to do a pull-up yet.

Pavel Tsatsouline Author and coach of Olympic athletes wrote the book simple and sinister. He states that you can do kettle bell swings's every day unless you don't want to. Also you will burn approximately 20 cal per minute because it is a HI IT work out combined with strength building. You will get the muscle after burn. Make sure you take your measurements!

xpetrax wrote: »

Do you workout at home or gym?

I have my own equipment at home. I love the Kettlebell because I take it whenever I'm on the road which is often!

nowine4me

Based on your success (and legs) I'm going to get a Kettleball tomorrow and pray I don't chuck it through the garage door. What weight did you start with? Do you need multiple weights to start? Did you start with an instructor, or just follow these videos?

Julieboolieaz

Awesome! I was just thinking about adding cardio in and may do some kettle bell swings instead! I'm doing SL MWF and could do KBs tues thurs...thanks for the inspiration!!!

fanncy0626

nowine4me wrote: »

Based on your success (and legs) I'm going to get a Kettleball tomorrow and pray I don't chuck it through the garage door. What weight did you start with? Do you need multiple weights to start? Did you start with an instructor, or just follow these videos?

My brother showed me how to do the swing and told me to get the book by Pavel Tsatsouline. I read that and just followed his 5 weeks program as stated above. If you go to the gym they usually have Kettlebell of various sizes. Practice form with a light weight Kettlebell for a week or dumbbell just like in Stronglifts he has you use just the bar. Watch the videos several times. By the end of the week you should have an idea of how heavy to start with. If you lift at all and are buying one I would get a 25 lb. Kettlebell. I am waiting to pick up my set of 40, 45, and 50. I go slow and advance about every 12 weeks. Follow the 5week program like I did and you will steadily get strong, lean and won't throw the Kettlebell through your garage door!

Julieboolieaz wrote: »

Awesome! I was just thinking about adding cardio in and may do some kettle bell swings instead! I'm doing SL MWF and could do KBs tues thurs...thanks for the inspiration!!!

Your welcome! The Kettlebell will enhance and help develop strength to increase your lifts!

efrensgirl2015

You look absolutely fabulous! What a transformation! What were your eating habits like along the way? Also, what did you do to maintain such nice tone in your face? Many people who lose that much weight look great from the neck down but their face looks drawn and aged but that did not happen with you. What did you do to prevent that? Also, how long did it take do from start to current weight? After knowing what you know now, woukd have ditched the cardio from the beginning and went straight with lifting and kettlebells?

robertw486

@fanncy0626

You are proof of how to get things done, and you look fantastic!

Madux1818

Thanks for the videos, will definitely incorporate them into my routine. You are such an inspiration , for sure lifting is it!

Kelleygirl79

I'd like to chime in and say fanncy, you look fantastic!! I, too, will second her ENTIRE WORKOUT and know that it works EXACTLY as she described! I am 55 and I also ditched cardio and work out exclusively with kettlebells. I don't do Stronglifts so I have to check that out! I have lost 52 lbs.

I'm almost exactly at the same kettlebell weight as fanncy (up to 45lbs on swings) and have progressed at the same pace as her. I use DVD workouts with about the same workout-to-rest ratio. So effective!!

I would also like to add that (after my exhaustive research, it's like an obsession) there are 2 approaches for kettlebells, the one fanncy uses (Pavel Tsatsouline) and the route I went (Michael Scogg, Lauren Brooks, Steve Cotter). They are equally effective and safe (form, form, form) just different.

I am beyond thrilled to see your post fanncy! I've always felt like the lone ranger with my workout routines and I'm so happy to see your fantastic results!! Congratulations!