Update Stronglifts and Kettlebell transformation! Pictures!
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What additional benefit does the kettle bell provide that SL does not??
If you are doing Stronglifts it helps strengthen muscles that you use during the lifts and will increase your lift amounts. The added benefit I noticed is that I became more visibly toned in my arms, abs, and legs. I guess all over. The combination of the two and the ability to swing on SL rest days and not hurt SL results but improve them made me an extreme fat burning machine and I started to lose visible fat and had to increase food intake. I haven't even bothered to Weigh myself since June because I don't need to. I'm totally tightening up and shedding fat. I really haven't had to log food because I know I found the perfect combination for me. I love eating keto during weekdays and I eat whatever I want on weekends and I am still tightening up! I feel like I am becoming all lean body mass.11 -
Thank you for the details. You certainly look Amazing, Fantastic progress! :-)1
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Phenomenal results! You look fantastic
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Thanks for the compliments!1
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Fancy looks like your have quite a following of fans. Keep us posted on what's next as far as fitness goes.2
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Fabulous @fanncy0626 ! Thanks for your kettlebell recommendation ! You look stunning, good job!1
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You look super hot and strong and healthy! Great job!!!
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I'm transitioning to the 40 lb Kettlebell!1
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fanncy0626 wrote: »I'm transitioning to the 40 lb Kettlebell!
Good lord. Props! I only dream to achieve that at this point.2 -
You look so fantastic! I can't believe you are 59 years old, your skin is great, you looks so healthy and fit, you must be so proud of yourself. It shows you if you work hard enough and are willing to put the effort in for what you want, then you will achieve it.1
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What size kettle bells did you start with?1
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Madux1818- I actually started with a 10 lb weight plate that had large holes around the circumference. I did the single arm swing with that. After the 5 week basic program ( of which I only do the first 4 weeks) I moved up to the 25lb Kettlebell. That was in December.
My progression is-
4 week basic program every other day (non Stronglifts days. I swing the last Kettlebell weight prior to increasing weight on SL days) 7 swings.
Next 4 weeks I follow the basic program but increase to 10 swings.
Next 4 weeks I build strength by swinging the last day of the program sets of 25x10xweight amount.
Next 4 weeks I transition to the higher weight Kettlebell on SL days. So now I am swinging that weight every day and should have built enough strength by the end of the 4 weeks to safely repeat the process for the next 5 lb increase in weight and repeat the above for the next 16 weeks.
At my age I'm in no hurry and want to avoid injury. As you can see I am doing a form of progressive overload.
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Grrrrrreat!! Size 0, that's just mind boggling to me.2
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Iorrpb- I know there really shouldn't be a size 0! Whoever came up with that size???0
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Just got my starter 10lb kettle bell, do you think that's enough (to start) the 5 week basic program?0
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This 53 year old is very thankful that you posted this. I have been lifting heavier weights and doing less cardio for over a year now and feel so much stronger and, frankly, us older curvy girls need "heavy lifting"
. Your after picture makes me hopeful, that with diet discipline, I may be able to get my waist back too (your waist is tiny!). Would you mind sharing more of your eating plan? 0 -
Would you mind sharing more of your eating plan?
The way that I lost most of my weight was CICO. I love sweet and salty. To maintain I eat a Paleo/Keto diet during the week. I usually do intermittent fasting 19/5 which is a 5 hour window for eating. I like to eat in the evening so I start eating at 5 o'clock until 9 o'clock. I eat mainly eggs, bacon, ribs, meatballs, steak, hot dogs from Costco, 1.5 oz pork shanks, chicken wings, deep fried tilapia, green vegetable, Full fat dairy, very little fruit. Sweet potatoes 1 to 2 times a week and spaghetti squash with garlic and Parmesan. I fry foods including vegetables in butter or extra virgin olive oil deep fry in canola oil. Fats are essential for a healthy brain, reduce inflammation in your joints and do not cause heart disease just like eggs do not cause cholesterol! This keto diet that is high in fat actually causes your body to burn fat instead of carbs. It will help you to get rid of belly fat that surrounds your vital organs. I try to keep the carbs at around 30 g. This is the HFLC diet. Then on weekends I eat whatever I want which includes donuts, pizza, and a lot of chocolate! If I was to stick with the diet that I do during the week I could loose up to 4 pounds a week. The nutrient breakdown is fat 75%, protein 20%, and carbs 5%. There is a HFLC or, LCHF group on here one is called the keto group. Your body should naturally be able to go from fat burning to carb burning. Hopefully mine will do that over the weekend when I go higher carbs and calories. I hope this helps! Let me know if you need further information.4 -
How long did it take you to notice results from lifting? I going to have a PT show me how to do the 5 lifts so I can do them with good form.0
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loveswalking wrote: »How long did it take you to notice results from lifting? I going to have a PT show me how to do the 5 lifts so I can do them with good form.
I started noticing results immediately. I took measurements four weeks after I started and I lost 17 inches, 13 points of measure- total body. I also gained 4 pounds. I dropped from a size 8-10 down to 5-7. I still see my body changing. I can see muscle definition and definitely a butt lift! My husband can see it as well and has a hard time keeping his hands off of me!5 -
Your posts are so inspirational for me. I picked up a kettleball at the gym and gave it a go....and I love it. I am at 15lbs now doing 10 swings. It has taken me 2 weeks to get here. I am wondering if I should try the 30 with less swings? Want to avoid injury also.0
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thenananator wrote: »Your posts are so inspirational for me. I picked up a kettleball at the gym and gave it a go....and I love it. I am at 15lbs now doing 10 swings. It has taken me 2 weeks to get here. I am wondering if I should try the 30 with less swings? Want to avoid injury also.
Thank you so much! I am so happy that you enjoy the kettle bell! If you want to try the 30 pound use the five-week program that I do in the original post. Because I also weight lift I only do the Monday Wednesday Friday goblet squat and kettle bell swing. I do have videos for the other exercises on Tuesdays and Thursdays. However, you could do Monday Wednesday Friday and every day of the week as Pavel Tsatsouline states in Simple and Sinister you can swing every day unless you want to take a break!0 -
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Hi @fanncy0626 - an update for you. You inspired me to get a Kettlebell to use on my off-days from Stronglifts. I got a 25# and use it 4 days a week for 100 swings (5 sets of 20) after my run. I do push-up, dips, jump rope in between. It's so much fun and mixes up my routine. Thanks again for posting.7
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Nice job so far. Keep it going!1
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Hi @fanncy0626 - an update for you. You inspired me to get a Kettlebell to use on my off-days from Stronglifts. I got a 25# and use it 4 days a week for 100 swings (5 sets of 20) after my run. I do push-up, dips, jump rope in between. It's so much fun and mixes up my routine. Thanks again for posting.
Fantastic! I'm so happy that you enjoy the workout! It sounds like you are ready to move up to a heavier KB. With your obvious strength, just like SL if you can do 10 easily like in your case 20 think of the calorie burn using a 30-35 lb! You will probably surpass me with your strength!1 -
I would like to clarify what my understanding of the weight and reps for the Russian Kettlebell swing according to what I read from Pavel Tsatsouline "simple and Sinister" should be.
I know that he states the weight should be heavy enough that 7 should be the maximum reps. Just like with Stronglifts 5 is the maximum reps. If you go through the 5 week basic program and can do 25 sets of 7 then you should be able to increase the weight of the Kettlebell.
Because of my age (58, almost 59) and 2 broken vertebrae in my neck, scoliosis and bulging discs and facet issues I modified his plan and do his basic program a second time doing 10 reps. Then since I am also doing SL I do the program a 3rd time increasing to the heavier Kettlebell on SL days to build strength to increase the weight of the Kettlebell.
I would like to point out that since I have been doing SL my back pain is almost always nonexistent. Heavy lifting is supposed to build strong bones.
I would suggest that if you don't have any medical issues you could progress at a faster rate than I do or modify it according to your circumstances.5 -
OMG!! Thank you so much for this! I've been meaning to start incorporating my kettle bells back with my running during my 'rest' days. Even I can manage 25mins every other day.... I just needed a good kick up the backs*de 0
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Funmiloves wrote: »OMG!! Thank you so much for this! I've been meaning to start incorporating my kettle bells back with my running during my 'rest' days. Even I can manage 25mins every other day.... I just needed a good kick up the backs*de
Consider this the kick! You will be very pleased with the results!1
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