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Thread: Swing for shred

  1. #1
    progmachine is offline Senior Member
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    Default Swing for shred

    Comrades!

    I'm 1,83 mt, 75 kg and 25 years old with 13.3% body fat.
    Problem is, I can't seem to lower it!
    I'm avoiding junk food, reducing carbs and fats (except healty fat) but I'm stuck with 13.3% since january.

    My question: assuming that I already practice convict conditioning on monday and friday (new blood routine), and that I don't want to go back running seen how good kettlebeling is; how many times, for how much time every session, should I swing to see some results? Any protocol suggestion?

    Thanks in advance!

  2. #2
    speaker is offline Senior Member
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    use a 24 and pick a set amount to do daily. many think best when done first thing in AM. following those two principles i have had great results following my intuition.

    i would only change one thing at a time so you are able to track where progress comes from. ie. eat the same and implement swings or a while and see how you progress. adjust accordingly.

  3. #3
    ad5ly is offline Senior Member
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    Swing the heaviest you are capable of with correct form. Heavier means more work - means more muscle - means less fat. Vary the intensity (number of minutes) throughout the week (L, M, H days) - "wave the load". Examine everything you eat and see where you can cut out more calories. You live in Italy so this is a tough one!..hehe!!..Try this: In a large field (Soccer Field) place your kettlebell in the center of the field. Swing the kb until form breaks down. Then jog (not run) to the goal then back to the middle of the field and swing again. Do this for 12-15 minutes or even 20 minutes or longer. Make every rep a quality rep. Not just to get high swing numbers - but just good honest work that you know you can be proud of..Dennis

  4. #4
    Com. Stefan is offline Senior Member
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    Default

    I agree with swinging heavy. Still, some changes to your diet might do you well. There are many schools on this you can try - from avoiding wheat and starches and drinking no carbs, to fasting to LCHF.

    Also, when dealing with such small differences I find it extra useful to keep a log. You might think that you're not getting anywhere but perhaps you're making small steps in the right direction. It can be very useful for the motivation to look back every now and see that.

    Good luck.

  5. #5
    rifstonian Guest

    Default

    Quote Originally Posted by progmachine View Post
    Comrades!

    I'm 1,83 mt, 75 kg and 25 years old with 13.3% body fat.
    Problem is, I can't seem to lower it!
    I'm avoiding junk food, reducing carbs and fats (except healty fat) but I'm stuck with 13.3% since january.

    My question: assuming that I already practice convict conditioning on monday and friday (new blood routine), and that I don't want to go back running seen how good kettlebeling is; how many times, for how much time every session, should I swing to see some results? Any protocol suggestion?



    Thanks in advance!
    Com. Prograde,



    Get Tracy's DVD and try to keep up. This is one serious calorie burn.
    Last edited by rifstonian; 05-24-2011 at 04:12 PM.

  6. #6
    Silverfroth is offline Senior Member
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    Central Arkansas
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    Default

    How are you measuring your bodyfat? Calculation with tape-measurements? There are different formulas for crunching those numbers. There's hydro and dexa means as well as caliper and various types of scales.

    The more extreme to the end low or high one is the more inaccurate the measurements are in some of these areas.

    http://www.leighpeele.com/body-fat-p...nd-percentages
    [CENTER][SIZE=3]Enjoy[/SIZE][/CENTER]

  7. #7
    progmachine is offline Senior Member
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    Thanks guys, nice replies. For now, I'll swing 3 times a week Heavy, Medium and Light, and see what happens.

    Again, Thanks!

  8. #8
    Ivan Sokolov is offline Junior Member
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    All good advice. I strongly urge you to get a workout timer, like one of these...
    http://www.speedbagforum.com/timer.html
    http://www.freewarefiles.com/Workout...ram_42915.html

    ...and actually USE it. Always. It helps. You won´t slack off as much as fatigue builds up. Stay true to the clock.
    Don´t fry your brain figuring out some optimal set/rep/rest -scheme. Vary every other day. Go easy, drive hard, 1 hand, 2 hands, no hands... you know that stuff.

    I like to set the goal BEFORE I do presses/squats /whatever cause mental fatigue reduces your wild ambition on swings quite a bit.
    Hmmm.... swing aggressively. hips forward like a randy stallion, every time.
    then pull "it" back fast, like you´re having an "oedipus moment of clarity". every time.
    Now go, Shredder!

  9. #9
    progmachine is offline Senior Member
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    Italy
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    Default

    Woah.

    Watched the diet, swinged like there's no tomorrow since your suggestions, using a timer and actively push/pull that kettlebell like a mad dog on steroids.
    After a week, dropped from 74 kg, 13.4% bf to...74 kg, but 12.2%.

    Holy #@§*, it f*@ç§*g works! Thanks everybody!

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