Hells Kettlebells

Greetings friends. It’s Wednesday. It was another long one at work. At my job the work has cycles. Around this time of year the volume is really high. That’s not a bad thing, especially now. Denice and I have some financial recovering to do, so some overtime is appreciated. Of course I can always think of better uses for my time then being on the job, but when I need to be there I am there. I try to be in the moment and 100% at everything I do. Work hard and play hard.

I was talking to a friend at work today about kettlebell swings. I have been mulling over the prospect of buying a 40+ pound kettlebell. We have a set of them in the excercise room at work, but they only go up to 20 pounds. I expressed that I didn’t feel like I was getting much benefit from the kettlebells that we have. He does swings too, using the ones that are there, and says that they give him a really hard workout. This fellow is comparable size and strength to me, so I have concluded that I am simply doing the swings wrong.

In a wonderful case of ¬†synchronicity, another friend had just loaned me a multi-part DVD series that is solely about kettlebell exercises. Since I’m pretty sure that I am botching the technique, this is going to be very useful.

That’s all for now. Good night.

Kettlebell virgin

Another weekend has come and gone. This weekend was a particularly lazy one. We really didn’t do a lot, other than watching college football yesterday (our team lost), and going to a fundraising event called, ‘The Fantasy of Trees’ today. I do feel more rested though.

As I mentioned in the previous post, I am starting a new excercise protocol that I picked up from The Four Hour Body. It’s extremely simple. The plan consists of only three exercises: kettlebell swings, and a couple of bodyweight excersises. Other than for squats, I have never really used a kettlebell. I guess you could say that I’m a kettlebell virgin. Well, tomorrow I am going to ‘get lucky.’ I just hope my first experience with kettlebells isn’t as awkward as my first sexual encounter. We’ll see.

So, my workout tomorrow will begin immediately after work. It shouldn’t last more than fifteen minutes. Not that I’m trying to rush it or anything. I would really like to make it to third base with the kettlebell. I want it to be an experience to remember.

The broken chain and some updates

Alas, after nearly two months of daily blogging, I have finally missed a day. What can I say… I was wiped out yesterday. The previous two days I got very little sleep, probably five hours or less a night. I’ve struggled with getting to bed on time for a long time. I have gotten better with it, but I still go through phases where I have a hard time. It finally caught up with me last night. I passed out on the couch not long after I got home.

Writing daily has added a lot to my life. It is excellent exercise for my mind. It keeps my writing abilities tuned up, and most importantly it allows me the opportunity to express my thoughts.

I still haven’t gotten started on my review of Walden Two. I promise, it’s coming.

I have already launched into The Four Hour Body however. I’m not far into it, but I can say right now that it is really well done. I had to get started on it right away. I needed some clarification of a couple of the techniques that I’m going to be trying out next week. Oh, by the way, I have survived Thanksgiving with no weight gain. I was able to maintain my Intermittent Fasting protocol all week, with the exception of Thanksgiving day. I basically did the Standard American Diet (SAD) though. Next week is going to be different. I think now that Thanksgiving is behind me I will finally start making some serious progress on my body recomposition goals.

I am going to be trying a completely new physical training protocol next week. It will be limited to two thirty-minute workouts a week. I am trying to utilize the principle of the ‘minimum effective dose.’ The idea is to simply do the amount and type of excercise to get the desired effect. Anything less will be ineffective and anything more will just produce waste and increase my risk of injury. This is an idea that I have gleaned from The Four Hour Body.

Ok, that’s all for now. Stay thirsty my friends!

Slow Carb: Day Four


Tonight, I tried my hand at scrambled eggs. They came out great. It’s easy to screw up eggs, so I am very happy with these. I’m also eating black beans and peas. The eggs are free range, by the way. And before dinner I had a few spoonfuls of natural peanut butter, so my caloric intake is probably fine. I’m very full.

My energy has been steady all day, and my hunger is even more in control that usual. I didn’t get home to eat until after seven o’clock. That means that I fasted for over twenty-four hours. I have been hopelessly trying to get dinner in before five o’clock, but with work being as busy as it is that has not been happening. I’m concerned that by eating so close to sleeping I may not be taking full advantage of my metabolism. Nothing I can do about it at the moment though.

I got a really good workout in today. I did two sets of dumbbell bench press, dumbbell curls, kettlebell squats, and crunches.

That’s all for now. Till tomorrow.

DITL – PreWeekend Glory

I have been making the mistake of staying up late every night this week, and getting progressively more tired every morning. This particular morning, it almost bit me in the ass. I must have hit snooze five or six times. By the time I reluctantly crawled out of bed, I was running way late. Luckily for me I don’t “have to” eat breakfast, so I was able to get dressed, walk and feed the dogs, and race NASCAR style to work. I made it by the skin of my teeth.

Work went much better today. I got off almost on time, which allowed me to get a good workout in. I have to say, I feel absolutely great. These regular resistance workouts are making a difference. I’m up to fifteen push-ups now. Sure, that’s not a lot for most people, but most people aren’t two hundred and fifty pounds.

Today I did a circuit of push-ups, crunches, dips, kettlebell squats, and dumbbell curls. I did the circut twice, with virtually no rest. It got my heart rate up and gave my muscles a good go. This only took about fifteen minutes. Tomorrow is my weekly weigh in day, and I’ll be interested to see if the excercise¬†has moved the needle a little more that usual.

Ah, and tomorrow Denice and I are voting. I, personally, am casting my lot for Dr. Jill Stein of the Green Party. I know she isn’t going to win, but the goal at this point is to get her the 5% of the vote that she needs to qualify the Green Party for federal matching funds. This will mean millions of dollars for the 2020 campaign. I love what the Green Party stands for, and want to do all I can to help make it a viable option for the future.

For now though, it is Friday night, and Denice and I are chilling on the couch. Tomorrow the weekend begins. I feel the elation welling up inside already.



Slight change of plans

Ok, I wussed out. It was a long day at work, and I was a little hungry when I got home. So, I did not complete my two-day fast as I had planned. That’s ok. I know I can do it, but I’m still a little shaky at this whole thing right now. I’ll save it for a later time.

I think I really need to focus on getting my eating dialed in. I’ve got the intermittent fasting thing down. I just need to do some more research into what are the most optimal food choices for fat loss while practicing intermittent fasting. That, and I need to get a good workout routine nailed down.

In other news, my energy level was pretty high today. I got a chance to do a different, more physically demanding job at work today. It felt good to use my muscles in earnest. I always prefer getting excercise while doing something productive as opposed to just running on a treadmill or moving dumbbells up and down. It’s much more rewarding.

I decided a while ago to not do running until my weight gets down to 240. To me, the benefits would not be greater than the damage that I may possibly do to my joints. I have my mountain bike if I want to get cardio in, but running is just too high impact. Also, the USGS really hates dealing with the false earthquake readings.


The Cheat Day

screenshot_20161015-200736This weeks cheat day is now officially over. Saturday is my day to relax my eating regimen. I still practice Intermittent Fasting and abide by my 3PM to 7PM eating window, but I allow myself to eat more and worse than usual. Today I started things off with a peanut butter and cheese sandwich with some corn chips and queso. After than, I made Denice and myself some frozen pizza. And for the finale, we had some asian pot-stickers, and cake. Oh, almost forgot… I had a couple of twelve ounce Dr. Peppers. The day would not be complete without that.

In spite of my far less than perfect food choices throughout the week and my off-the-rails cheat days, I still managed to lose another five pounds. I am now down to 253 pounds. I know you’re probably thinking that me, at five-foot-seven and 253, is still extremely fat. You would be correct. However, I started this Intermittent Fasting program in July, and I was 295 then. I am making steady progress, about a three-pound average loss per a week.

My goal for next week is to step up my excercise to a higher level. My job is mildly physical, so I get a light workout all day long. I did a couple of quick (about fifteen minute) resistance workouts last week. It was nothing extreme, just dumbbell bench press, curls, squats, and crunches. Next week I am going to try to do a resistance workout every day, and push it up to thirty minutes. And to really get the most fat-burning bang for the buck, I will make sure to do it in a fasted state. After about twelve hours of fasting, my glycogen stores should be running on empty. This is the perfect time to workout for fat loss. Your body has no option but to pull from its fat reserves.

I have never felt this in control of my life. Fasting is an amazing tool.

Sweating the Fat off at Home

Denice and I have had a membership at a local fitness club for several years now. We changed clubs about four years ago to our current club. The old club had almost everything we needed, except for a swimming pool. Denice really needs a pool to excercise in because of her back and leg problems. The new club was significantly more expensive too, but it was also much nicer in just about every way. The only drawback, besides the price, was that it was not open twenty-four hours a day. Our old club was. That, and we were out of our contract with the old one. So, we went into a new contract for three years to join the new club.

Today, we are now almost a year out of our contract with the new club, paying month to month. The shocking thing is (ok, given our history it’s not very shocking at all) that we rarely ever actually went and worked out. We would occasionally get inspired and go sweat it out for a while, but that never lasted very long.

Tomorrow we are canceling our membership with fitness club. We are doing this for a number of reasons, chiefly that we need the money. We are looking at a possible move to the great state of Colorado in the near future, and we need to save every penny we can. Also, we hardly ever go anyway, so no real loss.

I do find it kind of ironic that we have finally decided to pull the trigger and cancel our membership at almost the exact same time that I am finally seeing real progress with my weight loss and physical fitness, thanks to Intermittent Fasting. I am in a physical fitness awakening. I am actually working out regularly now. Luckily for me, my work place put in a gym a while back, so I have everything I need. Denice, however, does not.

We have decided to clear out our office room, seeing that we never actually use it as an office anyway, and use it as a home gym instead. We already have a yoga mat, Bosu ball, leg weights, and push-up handles. I am hoping to find a cheap but nice dumbbell set and weight bench on Craig’s List. It will be nice having all this stuff at home and not have to drive somewhere to workout. I think that was what was really inhibiting us. It was just a matter of it being inconvenient. We still need a way to do water exercises, but we can figure that out later. For now, we are about to run out of excuses, and that’s a good thing.