Update Stronglifts and Kettlebell transformation! Pictures!
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Saw someone at the gym today doing a kettleball workout, and made me think of this thread! I'm doing SL right now and some other cardio based workouts, but nice to know if I wanna try getting into kettle balls that my gym has them!1
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@motivatedsister you are doing fantastic! The Kettlebell helps to build strength and will help with lifting amounts.0
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This is my first success story from 2015.
I am 57 years old. I have no idea how much I weigh now. I last weighed around 142 and my goal weight is 125. I got down to 135lbs and was a size 10. Then March 1, 2015 I started doing strong lift 5x5. I then lost 17 inches and am now a size 5-7 depending on fit. I also went from doing 21 to 24 hours of cardio every week to ZERO I only do strong lift 5x5 for an hour every other day. I also changed from eating 1260 calories to 1600 +. I started lifting with a 12.5 lb bar and now lift 109 lbs squat, 100lb sumo squat, bench 83lbs, barbell row 89lbs, over head press 62lbs, and deadlift 137lbs.
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Successful weight loss 1/17 - 5/20/Measurements January 1, 2017
Neck- 13 inches
Above chest 36 inches
Below chest 33 inches
Left bicep 11 inches
Right bicep 11 inches
Waist 31.5 inches
Hips 39.5 inches
Left thigh 23.5 inches
Right thigh 23.5 inches
Left calf 14.25 inches
Right calf 13.75 inches
Measurements January 28, 2017
Neck -13 inches
Above chest- 33 inches
Below chest -32.5 inches
Left bicep - 10.5 inches
Right bicep-10.5 inches
Waist -30.25 inches
Hips -38.75 inches
Left thigh- 22.5 inches
Right thigh – 22.5 inches
Left calf 14 inches
Right calf 13.75 inches
Total inches lost over all – 9 inches
Measurements February 26th
Neck-13 inches
Above chest-33 inches
Below chest-32.5 inches
Left bicep -10.25 inches
Right bicep-2.5 inches
Waist -28.5 inches
Hips-38 inches
Left thigh-22 inches
Right thigh-22 inches
Left calf-13.5 inches
Right calf-13.25 inches
Total inches lost = 5 inches
Measurements March 24th
Neck-13 inches
Above chest-32.5inches
Below chest-31.5 inches
Left bicep -10.125 inches
Right bicep-10.125 inches
Waist -27 inches
Hips-36.75 inches
Left thigh-21.25 inches
Right thigh-21 inches
Left calf-12.5 inches
Right calf-12.5 inches
Total inches lost = 8 inches
Measurements April 22nd
Neck-13 inches
Above chest-31inches
Below chest-31.25inches
Left bicep -9.75 inches
Right bicep-9.5 inches
Waist -27 inches
Hips-35.75 inches
Left thigh-20.5 inches
Right thigh-20.25 inches
Left calf-14.25 inches
Right calf-13.75 inches
Measurements May 26
Nick-12 inches. -1 inch
Above chest -31 inches. - 5 inches
Below chest-30.75 inches. - 2.25 inches
Left bicep 9.5 inches. - 1.5 inches
Right bicep 9.5 inches. - 1.5 inches
Waist 26 inches. - 5.5 inches
Hips 35 inches. - 4.5 inches
Left thigh 19.5 inches. - 4 inches
Right by 19.5 inches. - 4 inches
Left calf 13.5 inches. - .75 inches
Right calf 13 inches. - .75 inches
Total inches lost = 4.75 inches
Inches gained = 1.25 muscle?
Grand total inches lost = 32 inches
Inches gained = 1.25
SW – 158.6
January – 151.8 loss of 6.8 lbs
February - 142.8 loss of 9 lbs
March 24 137.6 loss of 5.2 lbs
April 22 - 133.2 loss of 4.4 lbs
May 26- 127.6 loss of 5.6 lbs
Total weight loss equals 31 lbs
Not too bad!
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Stronglift Workout B
Squats-1X5X 55/65, 5X5X 75
OHP- 1X5X 45, 5X5X 50
DL- 15X 115
Kettlebell Swing
GobletSquats- 3X5X35
Russian Kettlebell Swing- 10X7X35
June move your @$$ Challenge
I am going to take a couple of 2 mile walks today.0 -
Stronglift Rest Day
Kettlebell Swing
Goblet squats-6X5X 35
Russian kettle bell swing-20X10X35
June Move Your @$$ Challenge
I will take at least one 2.5 mile walk today.0 -
Stronglift Workout A
Squats-1X5X 45/55/65, 5X5X 75
BP-1X5X 45/55, 5X5X 65
BR-1X5X 65
Kettlebell Swing
Goblet squats-3X5X 35
Russian kettle bell swing-10X7X 35
June Move Your @$$ Challenge
I will take a walk to total around 5 miles.1 -
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?
Chuck it through the door...made me laugh out loud.1 -
Good morning ladies! After thinking about what everyone said and especially the thought that maybe she feels I'm losing too much and could be concerned about my illness I think I will have Pip go kick her butt!
no, actually I will talk to her when I have my next appointment. I couldn't talk to her at the time because it would have made my daughter extremely anxious as she does not like any confrontation at all.
Allie - hang in there! Hopefully your attorney will be able to keep her from going onto the Florida property. She might even be able to evict Tom from your present residence due to this behavior.
Stronglift Workout B
Squats-1X5X 55/65/75, 5X5X 85
OHP- 1X5X 45/50, 5X5X 55
DL- 15X 125
I will be MIA for a couple days while I am helping my son's family pack up their house, paint, and move. Hopefully that will take care of my exercise for tomorrow! I left my Kettlebell at home so that my DH can use it. He is still trying to lose some weight. I am on maintenance which I consider extremely difficult! I applaud all of you ladies that have been at it for a few years! My monster inside still wants to get out and gorge on everything! I think that it thinks that now that I don't have to lose anymore weight it can eat whatever it wants.
Thanks for the compliments on Shep! He is such a joy to have around. I'm still not able to respond personally to everyone as I am still extremely low on energy. Hopefully I will have enough energy to be of help to my son. I don't know if I mentioned it or not but my MRI of my brain was normal, surprise to all! At least my husband thought that it might not be present LOL! I think we have to joke about it with all the people that we know that have chronic Lyme's especially one lady that has been hospitalized and in a coma off and on that now has moderate brain damage. Yes we are still looking to move to Tolleson, Arizona possibly the end of October. Mostly because of my health. My husband is hoping to transfer within his company but can seek employment elsewhere if necessary or retire.
Have a fantastic day everyone!
Mary from Minnesota0 -
fanncy0626: I'm want to start lifting doing kettlebells. I was planning on starting with squats, swings and deadlifts. How many sets and refs. should I start with and do you need to take a days rest in between each workout? Would I get good results with this like you would with using weights? I'm in my early 60's and need to lose about 70 lbs.
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I suggest that you start out with the basic five week plan and you can actually do squats and swings every day. And the dead lifts every other day. If you have a dumbbell or weight plate that you could practice with to see how heavy you would want to go. Anywhere from 15 to 25 pounds is generally a good starting point.0
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Thanks for getting back to me so soon. Yes I do have dumbbell and weight plate.1
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What do you think of bodyfit by Amy kettlebell video for beginners?0
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loveswalking wrote: »What do you think of bodyfit by Amy kettlebell video for beginners?
Her workout is like an aerobic workout using light weights. The workout that I do is more comparable to compound lift heavy progressive loading more strength training. I myself would not waste my time doing her work out because I did similar P90x using dumbbells and got toned but nothing compared to strength training. Plus mine takes half the time. And I get absolutely fantastic results!
I suggest that you get a 10 pound kettle bell and a 25 pound kettle bell do her 30 minute routine with the 10 pound kettle bell then the next day try my routine with the 25 pound kettle bell and you decide. If you go through the 4 week program you start out doing only 10 sets and you will think I'm not even working out… you progressively add sets then repeat the program and up the weight amount.0 -
I will try the one you posted. But I did notice that the sample video on his site on day one looked like he was doing a squat and went past chest high on the swing video. Almost like a squat, swing combo.0
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Bump0
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loveswalking wrote: »I will try the one you posted. But I did notice that the sample video on his site on day one looked like he was doing a squat and went past chest high on the swing video. Almost like a squat, swing combo.
Did you watch the YouTube Strongfirst Kettlebell Swing video? Doesn't go past chest high called Russian Kettlebell Swing.0 -
fanncy0626 wrote: »loveswalking wrote: »What do you think of bodyfit by Amy kettlebell video for beginners?
Her workout is like an aerobic workout using light weights. The workout that I do is more comparable to compound lift heavy progressive loading more strength training. I myself would not waste my time doing her work out because I did similar P90x using dumbbells and got toned but nothing compared to strength training. Plus mine takes half the time. And I get absolutely fantastic results!
I suggest that you get a 10 pound kettle bell and a 25 pound kettle bell do her 30 minute routine with the 10 pound kettle bell then the next day try my routine with the 25 pound kettle bell and you decide. If you go through the 4 week program you start out doing only 10 sets and you will think I'm not even working out… you progressively add sets then repeat the program and up the weight amount.
I'd say her videos are perfect for beginners. Doing them for a couple weeks would be a good way dial-in form. Which is crucial. I've used up to a 30lb with them, since that's the heaviest one I have. I'm still fighting with dh on letting me get heavier ones cuz I'm gonna get all huge. smdh. So he says I need to just do higher reps. Forever? Really...
Because I have allllll kinds of time to waste on that...
But yeah, she does a lot of cardio in them. It's good for beginners to incrementally increase lighter weight and develop general strength as a good foundation until they're ready for something more intense. And some people just like to have a video. Eventually you'll outgrow her though, once you get confident with form and handling a bell and progress to heavier bells.
If you can't tell, I like Amy.
I HATE running. But the cardio has me in good enough shape to play a game of soccer if I wanted. And I was strong enough to carry my tall, lanky 14-year-old daughter off the field when some DA kicked her in the kneecap. Of course, I'm a tall beast myself.
Her videos are good training wheels for newbies to use for a bit until they're ready to stretch their wings on their own and really progress.
JMO, anyway. For what that's worth.
loveswalking wrote: »I will try the one you posted. But I did notice that the sample video on his site on day one looked like he was doing a squat and went past chest high on the swing video. Almost like a squat, swing combo.
Yeah, I saw that and was aggravated. But whaddya do?
It's a deadlift motion not a squat. Should be a hip hinge. Form faux-pas!0 -
Baconslave I disagree that it is a good training for beginners nothing more than cardio. If anything if you read my post I suggested that you should start with a lightweight like a 10 pound kettle bell to get perfect form first. But not swinging it around like you are a aerobic bunny but, using it like you are strength training.
Also the StrongFirst video that I shared are the ones that I suggest watching for excellent form.
Plus, I do not think that Amy has good form. But I'm just going by my results in following Pavel. And I do have excellent results! I am transitioning to heavier Kettlebells and my arms are getting tighter not bigger as well as my waist, legs and hips are getting smaller. Don't be afraid to use heavier kettle bells if you are a woman it only perfects your physical form. I'm going to be 60 beginning of November and I definitely look 10 times better than I did when I was 20 and I wasn't bad then!1 -
Non flexed!
I just took this picture to show how well the Kettlebell routine that I do works. I am two sizes smaller than the last picture that you see even though it looks like I am wearing the exact same outfit. My arms are toned they are not big so your husband does not have to worry about you getting bigger if you go with heavier Kettlebells. It's your body not your husband's!6 -
fanncy0626 wrote: »
Non flexed!
I just took this picture to show how well the Kettlebell routine that I do works. I am two sizes smaller than the last picture that you see even though it looks like I am wearing the exact same outfit. My arms are toned they are not big so your husband does not have to worry about you getting bigger if you go with heavier Kettlebells. It's your body not your husband's!
You are looking great!!!
My husband is otherwise a very intelligent man, but he gets his pet peeves and has certain outdated ideas lodged in his brain...
I know and you know I'm not going to get all "swole," but he's unwilling to take the blinders off for now. He got real pissy last time I brought it up. I don't get it. But when you love someone...
I'm cutting right now so I'm looking to just maintain strength for the moment. I may push the issue again when I'm ready to start progressing again.1 -
fanncy0626 wrote: »
Non flexed!
I just took this picture to show how well the Kettlebell routine that I do works. I am two sizes smaller than the last picture that you see even though it looks like I am wearing the exact same outfit. My arms are toned they are not big so your husband does not have to worry about you getting bigger if you go with heavier Kettlebells. It's your body not your husband's!
I've been following ur post. 60 soon!! Omg I just Love seeing ur progress thanks for posting updates.0 -
fanncy0626 wrote: »
Non flexed!
I just took this picture to show how well the Kettlebell routine that I do works. I am two sizes smaller than the last picture that you see even though it looks like I am wearing the exact same outfit. My arms are toned they are not big so your husband does not have to worry about you getting bigger if you go with heavier Kettlebells. It's your body not your husband's!
I've been following ur post. 60 soon!! Omg I just Love seeing ur progress thanks for posting updates.
Thanks! Quite frankly I can now eat whatever I want without reservation most of the time.1 -
I know it is hard to tell but the skirt in this picture is way too big to wear now! If you compare the stretch of my shirt you can tell that in the second picture it is not stretched out as much.1 -
[/quote]
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
I have my own equipment at home. I love the Kettlebell because I take it whenever I'm on the road which is often![/quote]
I plan on starting this next week doing what you suggested on M/W/F, and T/TH so could you post a video on how to do the press that you are suppose to do on this program for me. Thanks and how long should it take to do day one with only the kettle bell swing and squat? I don't see how it would take 30 mins. to do like it says on his site. Thanks for all of your help.
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https://m.youtube.com/watch?v=WO2JPxGCsnU
See if this helps. Or go online and watch StrongFirst videos on each lift. The reason that it takes up to 30 minutes for the squad and kettle bell swing is because you have one minute intervals for each set so you swing for approximately 15 seconds and you rest for approximately 45 seconds. Get the swing timer app on your phone for setting intervals. Your first few weeks are not going to be 30 minutes in length because you only do three minutes on squats and 10 minutes of swings on the first day then you add three every day, follow the five-week program. Good luck let me know how you do!0 -
Thank you for getting back to me so fast. What do you think about adding a dead lift to one of the workout days? Or should I wait until I finish the 5 weeks first.0
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loveswalking wrote: »Thank you for getting back to me so fast. What do you think about adding a dead lift to one of the workout days? Or should I wait until I finish the 5 weeks first.
I think that would be a fantastic idea. I would do it on the overhead press day.0 -
Absolutely amazing transformation!! 1
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Kettlebell Swing
Morning workout
Goblet squat-3X5X 35
Russian kettle bell swing- 22X7X 35
Evening workout
Goblet squat-3X5X 35
Russian kettle bell swing-16 X7X 35
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