Advice

[steve r]

Ladies and Gentlemen .

I am new to the Kettlebell exercise, but am having lots of fun and killing myself at the same time. They are very addictive. I have a 16 and24kg bell. My question is what is the best exercise or combination of exercises to reduce the dreaded "Man Boobs" all other areas like abs ect are melting away right in front of my eyes, (maybe not that quick but very noticeable) however the MBs are fighting the KBs. Any advice would be helpful. I am still on basic moves so please if possible something simple.

Regards to all Steve
:):):)

[jdavies]

Hi Steve. Unfortunately, spot reduction of fat (making your body reduce fat in a specific area) is a myth. You will lose the fat from wherever your body 'decides' to take it from, and you can't really persuade it otherwise. So if you are losing, and that's what you want to do, then you've just gotta keep at it, keep the nutrition strong, and eventually it will get around to the area of concern. If you want to keep your body composition training going along nicely, nothing beats good solid intervel work (short hard burst with even shorter breaks between); in particular, tabata protocol training with kettlebells is great, and something I do with PT clients who are wanting to lose. The ideal split is doing 20s of high intensity (like a swing) followed by 10s light-medium intensity (like a deadlift or dead row), repeated for eight cycles, totalling four minutes (a gymboss timer, available from AK, is helpful here if your not with a trainer). If you haven't trained this way before, don't be afraid to change the time splits to make it a little easier to begin with.

[steve r]

I thank you for your advice, gave it a go to night: ran 2.5Km first it was a nice cool 42 degrees out so it was a good start. did the 20/10s splits for 8 cycles, changed the swing each cycle. Wasn't sure so had a rest just long enough to settle the breathing and all up completed 4 x 8 cycles. then finished with another 2.5Km run. It was for me about the right time splits. Now hiding in the air-con. I thank you again for your assistance greatly appreciated

steve

if you have a candle light it so others may see. W/C

[jdavies]

Great work Steve. Work your way towards completeing the entire tabata set without any rest at all - the ten second low-medium intensity is your chance to get a little bit of a breather. See how many cycles you can do before you need a rest - you might make it to 4 before you need, say, 20s rest between cycles, then slowly cut back on the rest time for eg. Sometimes, with some of my more avanced trainees, I run tabata between straight ladder reps of squats military presses etc, and drop the amount of cycles as we go along, from 8 to 6 to 4 to 2. Just make sure your swing technique doesn't suffer through fatigue - make sure you're bracing your core properly, bringing those hips through and not leaning back. Enjoy!

[steve r]

the rest was at the end of each 4 minute set not at the end of each 20/10 cycle.

[abowe]

Hi Steve
Agreed that fat loss is the key and intervals will certainly help. I would also recommend some pushups or bench exercises, not to reduce the fat but to build a base behind the boobs, and give you some good general upperbody strength!

[steve r]

Might as well make this a bit of a training log as well,

20th same as the 19th however completed 5 set of 8 cycles, felt pretty happy with myself so finish with a 10k jog 9pm at night and still about 40 degrees happy to finish with no walking.

21st rest however enjoyed 4 games of volleyball on a sand court, good work out and stretch after the day before

Today 22nd thought I would give a set listed in the challenges a go, I changed it a little

First STRETCH,, 5mins I ran 2.5k instead

Set your timer watch/clock/gymboss ect for 20mins

Completed following no breaks

16kg

Swing x 10 ALT Hand swings 10 L/R
Clean x 10L 10 x R
High Pull x 10 L 10 x R
Snatch x 10L 10 X R

rest for 6o sec
laid on the floor.

Floor Press 24kg 10xl 10 x R reps 3 sets
Shrug 24kg 20 reps L and 20 R x 2

Not sure how many time you are meant to do it in 20mins however I finished 2 and a half rounds happy when the bell went.
To cool down 2.5K run, felt good enjoyed this one

Thanks KB_IRONMAN it was your plan.

[steve r]

23, just a 5k run, last 2k jog 100m, sprint 100m till 400 from home the all out to the finish. cool down 100 sit ups 50 push ups, 50 sit ups 25 push ups.

24th, no run tonight, 20min curcuit again

pushed 3 complete rounds out this time.
16kg

Swing x 10 ALT Hand swings 10 L/R
Clean x 10L 10 x R
High Pull x 10 L 10 x R outside legs
Snatch x 10L 10 X R

rest for 6o sec
laid on the floor.

Floor Press 24kg 10xl 10 x R reps 3 sets
Shrug 24kg 20 reps L and 20 R x 2

[steve r]

havent been able to internet for awihle so not much entered however been changing routine each second day both days have 2.5k run prior and after WO

Day one
24 kg
Swing x 10 ALT Hand swings 10 L/R
Clean x 10L 10 x R
High Pull x 10 L 10 x R outside legs
Snatch x 10L 10 X R

rest for 6o sec
laid on the floor.
Floor Press 24kg 10xl 10 x R reps 3 sets
Shrug 24kg 20 reps L and 20 R x 2

Day two

10 reps of each exercise in a row.
Repeat Circuit 5 times
Rest 2 minutes between circuits.

Two Hand Swings 24kg
One Arm Swings 10l / 10r 24kg
Cleans 10l / 10r 24kg Mil Presses 10l / 10r 16kg
Squats 10l / 10r 24kg

Then back to day 1 ect