*.* 2013 General Fitness Thread *.*

[penguinz]

Welcome to 2013! Now get your ass in top physical condition!

**From the 2012 Thread**

If you want to get back into lifting, or need a new lifting routine, START HERE:

http://startingstrength.wikia.com/wi...inner_Programs

If you have questions about the SS programs, look here:

http://startingstrength.wikia.com/wiki/FAQ

Keep in mind that you're a novice lifter for a longer period of time than you think you are. Novice lifting can last anywhere from a few months to a year or two, depending on how hard you hit the weights and where you started.

Once you've reached the point where you don't make regular progress on the SS program, you are ready to move on to the intermediate stage, which can last you for a good number of years. Find it HERE:

http://madcow.hostzi.com/5x5_Program/Linear_5x5.htm

If you're a very advanced lifter (many, many years of CONSISTENT weight training), then there are lot of programs out there, and which one you pick is simply a matter of preference. If you're really that advanced, you should know what works for you and what doesn't by this point.

[NewChief]

Originally Posted by luv

Here's what I'm doing, only I don't bend over that much. I squat a little more than I bend over.

A proper kettlebell swing is surprisingly complicated (I took a 3 hour workshop, half of which was spent learning to swing properly because that's what more complicated kettlebell exercises are based upon). That image is the "correct" way to do it.

However, you shouldn't be "lifting" with your arms at all. They should be swinging naturally from the momentum generated by your hip movement. All power should be generated in your hips, glutes, and legs. Lifting with your arms could screw your shoulders and upper back up. But you're probably not doing that heavy of weight, so the danger of injury isn't that great.

It's also not so much a "standing up" as it is a hip thrust. That power from the hip thrust is what generates the momentum to swing the kettlebell. A hardstyle swing should be an explosive but fluid movement that involves chaining a bunch of different muscle groups together.

It's like a pendulum.

This is a good hardstyle swing:

[Omaha]

Originally Posted by luv

Here's what I'm doing, only I don't bend over that much. I squat a little more than I bend over.

You should not be squatting with it. Make sure your back is flat, glutes are engages, and your core is tight. Keep your chest up and your head neutral. When you are standing straight, make sure your tight core keeps you from hyperextending your back.

You should not feel like you're lifting the weight with your arms at all. Think of them as straps that are simply holding the kettlebell. The power that lifts the weight up is generated when you pop your hips forward.

It's a great exercise, but you can hurt yourself if you do it wrong. Have a trainer who is experienced with kettlebells watch you and give you some tips.

Originally Posted by luv

The girl I go and workout with wants to go over to the free weight side of the gym, and she's trying to talk me into going with her. We walked over there last night, but there were so many built guys over there that I was super intimidated. They look at you like, "What are you doing in here?" That, coupled with the fact that I have no clue how to do anything over there, made me immediately go back to the safe side of the gym. My area has kettle bells, the ropes, body balls (as I call them), and steps in one area, the weight machines, and a bunch of different cardio equipment. I like my side of the gym.

Listen to that girl. The intimidation thing is all in your head. The big guys over there will barely notice you. If they do, who cares? Have a trainer show you some lifts and practice them using light weight & full range of motion until you're comfortable with them & then gradually increase the weight.

[luv]

Originally Posted by NewChief

A proper kettlebell swing is surprisingly complicated (I took a 3 hour workshop, half of which was spent learning to swing properly because that's what more complicated kettlebell exercises are based upon). That image is the "correct" way to do it.

However, you shouldn't be "lifting" with your arms at all. They should be swinging naturally from the momentum generated by your hip movement. All power should be generated in your hips, glutes, and legs. Lifting with your arms could screw your shoulders and upper back up. But you're probably not doing that heavy of weight, so the danger of injury isn't that great.

It's like a pendulum.

I felt it in my abdomen as I was doing it, and definitely felt it more in my legs a little after finishing. I guess when I said "lift" I just meant swinging it out. Right now, I'm bending over just enough to give it some momentum. I do think I'm probably using my arms a little, though. I'll try bending over more and squatting less next time I do it.

They do have trainers there that walk around and look around even while they're training others. One of them was watching me as I tried it, and they didn't say anything to me about doing it incorrectly. I'll work with the 20 lb bell until I get it down, and then I'll move up to the 35 lb bell. I'm definitely not trying any of the other exercises without getting advice from someone.

My question still stands, though. Do you do a certain number of reps or time yourself? If you time yourself, how long do you suggest going for at once?

[NewChief]

Originally Posted by luv

I felt it in my abdomen as I was doing it, and definitely felt it more in my legs a little after finishing. I guess when I said "lift" I just meant swinging it out. Right now, I'm bending over just enough to give it some momentum. I do think I'm probably using my arms a little, though. I'll try bending over more and squatting less next time I do it.

They do have trainers there that walk around and look around even while they're training others. One of them was watching me as I tried it, and they didn't say anything to me about doing it incorrectly. I'll work with the 20 lb bell until I get it down, and then I'll move up to the 35 lb bell. I'm definitely not trying any of the other exercises without getting advice from someone.

My question still stands, though. Do you do a certain number of reps or time yourself? If you time yourself, how long do you suggest going for at once?

I do a lot of different types of kettlebell "complexes" now. I do a lot of Pat Flynn's stuff. Sometimes it's timed, sometimes it's counting reps.

http://www.youtube.com/user/supmuhhumbruh?feature=watch

[luv]

Thanks for the advice, guys. Also, is it okay to mix some kettle bells in with my cardio workout?

[NewChief]

Originally Posted by luv

Thanks for the advice, guys. Also, is it okay to mix some kettle bells in with my cardio workout?

Yes. I usually do my kettlebells as my cardio. I usually do my weight training then finish off with a kettlebell complex for 10-15 minutes. Or if I'm out of time, I'll do a complex on a "rest" day between my weight training.

[Omaha]

Originally Posted by luv

Thanks for the advice, guys. Also, is it okay to mix some kettle bells in with my cardio workout?

Absolutely.

[Buck]

Here I go again on being broke but I need some serious help.

I need $50 to last me 2 weeks for all my food. Any tips on what I should be eating for cheap that has decent protein the next couple weeks? I don't know what I'm gonna do. Might have to just live on cup o noodles and use protein powder.

Any of you ever do this on a budget like that?

[Hammock Parties]

Get a bag of frozen chicken breasts from costco or sam's. That's about the cheapest protein in a decent amount you're gonna get. About $10 IIRC.

[Rudy tossed tigger's salad]

Originally Posted by Buck

Here I go again on being broke but I need some serious help.

I need $50 to last me 2 weeks for all my food. Any tips on what I should be eating for cheap that has decent protein the next couple weeks? I don't know what I'm gonna do. Might have to just live on cup o noodles and use protein powder.

Any of you ever do this on a budget like that?

Eggs are cheap, though not loaded with protein. Frozen burritos are not good nutritional value, but have some protein and are cheap as ****. Canned beans... Canned tuna. Canned chicken. But yeah... On that budget it's mostly coming from your powder

[Rudy tossed tigger's salad]

Originally Posted by Pam Oliver's Forehead

Get a bag of frozen chicken breasts from costco or sam's. That's about the cheapest protein in a decent amount you're gonna get. About $10 IIRC.

This too. I suck at cooking frozen chicken though

[Omaha]

Originally Posted by Buck

Here I go again on being broke but I need some serious help.

I need $50 to last me 2 weeks for all my food. Any tips on what I should be eating for cheap that has decent protein the next couple weeks? I don't know what I'm gonna do. Might have to just live on cup o noodles and use protein powder.

Any of you ever do this on a budget like that?

How is food such a low priority in your budget that it only gets $50 for the week?

[BigCatDaddy]

Originally Posted by Rudy Was Offsides

This too. I suck at cooking frozen chicken though

I grill a bag Sunday night and eat them at work all week. I suck at cooking to though and they taste good about 1/3 of the time.

[Aspengc8]

Originally Posted by Buck

Here I go again on being broke but I need some serious help.

I need $50 to last me 2 weeks for all my food. Any tips on what I should be eating for cheap that has decent protein the next couple weeks? I don't know what I'm gonna do. Might have to just live on cup o noodles and use protein powder.

Any of you ever do this on a budget like that?

I had no money in college and had to put size on for football... make friends with cans of tuna & ground beef. I got it all cheap at costco, tuna was like 25 cents a can for bulk and 80/20 beef was cheap too. Then buy whatever carb sources you like.. I mixed that stuff with Mac n Cheese. Breakfast was eggs and oats and cheap protein powder. I also stole a lot of gatorades from the team room and mixed that with vanilla whey as pre & post workout drink.

[Buck]

Originally Posted by Omaha

How is food such a low priority in your budget that it only gets $50 for the week?

$50 for 2 weeks. Because I have $60 in my bank account after rent and car payment.