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I make my own routines - I have post its all over as a result Some thoughts though 1. not much legs/back - unless you have a complementary session? 2. How about some body weight exercises too - press up, mountain climbers - what do you like doing? 3. Big muscles first work down to small ones...

its contracting the muscle. at first if your not used to it seems harder than it is but quickly you learn how to do it its no different that doing kegels or using your core in pilates - you build the signals from brain to muscle and become conscious of it. the principle of hyperirradiacy also...

now dont joke about wd40 my mad irish father in law with creaky knees did honestly spray wd40 on them....we had a laugh until we did some research and guess what - wd40 is rumoured to have in it fish oil.... how weird is that

No exercise....so tired tho weird, that stress from moving house is more tiring than any session with weights. could sleep for england.....hope to be swinging my bells at the weekend and getting on with life again!

Ive got rubbish knees - mostly no ligaments after a life of drunken debuachery, loose women and gambling (oh and running. actually mostly running). when some nice girl says Ive got cracking knees I take it as a compliment altho how many women like knees? Ive learned that pilates helps as...

well done Mr and Mrs K I did view a house that i could fit a small gym in tho so maybe me in a few months!!!

I nearly did have a cuppa and my slippers, i found out that tea is absrobed quicker than water so thats good and pavel tsouline recommends non trainers and slippers will do! horrible week. no training junk food and feel rotten as a result. waiting for offer on house.....need this sorted!

argh. another night of no exercise and tonight crap food too. major crash A12 3hrs on the road.... I post my pix get a plan and the rest of the world doesnt play ball...grrrr. Im so angry im sorta the Hulk but a pasty version who isnt as well built and has no superpowers. we could be twins.

Does open handed make a difference? I do more of my kettlebell open handed - so for snatch I open my hand as it passes my shoulder for example. I dont have too many hand issues but can adapt exercises to reduce hand grip issues John brookfield's grip exercises are terrific and Ive found them...

Looks like good news - sold house! yay. bad news is so much crap to sort no training.... still short term stuff thinking of getting a single 20kg weight next...

well i added a photo of me today in my album and gonna max out on training for 4 weeks see what difference it makes. be interesting to see what difference it makes....then i can post a b4 and after

oh and this one - not the best technique but this is good abs work with your bells, tighten those abs across the waist and sides Top 6 Kettlebell AB Exercises - YouTube

Simple to follow workout - 7mins long rinse and repeat 3 times for 21 mins workout, try and do this without putting the bell down http://www.youtube.com/watch?v=BbXlljb5Ny0&feature=related double challenge - http://www.youtube.com/watch?v=E5ZaXcWbl9c&feature=related its 4 circuits doing 5...

I dont have a bikini though? I think its terrific tho and perhaps ill post a pix of me now and see what progress i can do in 4 or 6 weeks. when we were on hols last yr - majorca - my mrs wanted some 'photos' taken while we were on a walk thru a lovely woodland. great im thinking, here we...

Double session today - just using pair 12kg and trying to minimise any break between sets to a few seconds. Did a 300 (that's 20 exercises doing 15 reps for each) its hard work very challenging for me with 24kg total. Mix it with a few bodyweight to give my wrists a break but its a great...

Its a great idea but who wants to see my fat arse... My misses uses pix has one on her dresser to compare her 15 yrs ago when fit and now. Some peeps put these on fridge as a warning of picking naughty food.... One thing tho - often we focus on our anterior (the front of our body) and forget...

Great work HRM are only an estimate. with kettlebells you tend to burn cals during the exercise and then 24hrs after your body metabolism burns more (EPOC) plus positive effect on insulin and fat in your system. so all round for the win! Im working up to 16kg for all exercises and i alternate...

ha ha! I had to wait until the misses popped to slimming world/world boxing championship or whatever for her weigh in, as i made so much noise clanking weights, grunting, breathing and swearing. oddly i feel ok at the moment, it wont last tho..... ...and i was banned from the kitchen for...

Double session, alternating 2 x 16kg, 2 x 12kg and bodyweight with minimal rest; did all these and then did (nearly all) them again... Farmers Walk (15 steps) Double swings 16kg Double snatch 12kg Double front squat 16kg Double clean and Press 12kg Push up x15 Double bent over row...

Today's routine. Continues in the theme of variation being a good thing.....and trying to use 16kg all the time (not on doubles yet..) Wall squat halo pumps do 10 x each for 4 circuits Swings x 20 then alternate 1min each of - jumping jacks, mountain climbers push up to squat jog on spot...

Ok going to add exercises here, which are kettlebell or KB related. Try doing these at the end of your session as a new one to learn. itll expand your range and build confidence. Wall Squat Perfect for building hip strength which is crucial for swings and other KB exercises. This is a...

Rest -you need to give muscles 24hrs to rest. they rebuild over this time, hopefully stronger. however, a planned week means you can exercises most days. so for example do legs day 1 upper body day 2 and so on OR push exercises day 1 and press exercises day 2. this rests the muscle groups...

yes i do them once a week. you wont want to do it more if you do them properly. i have a tabata app to use on my itouch it burns cals during and after, not sure how many but its EPOC effect is well recorded. Prof Tabata originally worked at massive max VO2 rate, so to get the effect you work...

1. what is the right size kettlebell by anthony from art of strength What size kettlebell is right for you? - YouTube 2. 300 challenge - timed so you can check progress you do 300 weighted and bodyweight reps http://www.youtube.com/watch?v=SRpbM9nzDcM 3. workout from powerblock 40mins total...

there are a few beginners session on youtube for kettlebells workouts (links are on here ) to start with but a programme like kettlercise is easier to follow long term you could use a bottle water for starters. a 2litre bottle is enough and get you started

that guy nobles kettlebell set up. he is pretty good, i was thinking of doing one of his courses, so it will be well thought thru as he trains quite a few kettlebell teachers-he has stuff on youtube have a peep

Today's workout - this is different to yesterday's in that this is meant to be a slow burn, dont rush take pauses but do it properly. I call this complexes as its got some challenges in it, you need to think about the muscle you use. Aim for 15 of each standard exercise, or 45 seconds for...

Tomorrow night BBC2 Horizon 'the truth about exercise' with Michael Mosely. This explores the high intenisty interval style training and the claims about its impact on exercise. theres no doubt that a revolution has begun and the aerobic approach has been found wanting. Metabolic conditioning -...

Double bubble. did a 300 with doubles (mostly, some bodyweight) 15 reps 1. Farmers Walk (15 steps) 2. Double swings 3. Double snatch 4. Double front squat 5. Double clean and Press 6. Push up 7. Double Overhead jerk 8. Double bent...

Being a newish trend kettlebells suffer frm havign several naming issues so porbably find many of these are thigns you do already Around the world - pass weight round body, hand to hand. if you want it harder pass round with arm higher at chest level on the lift phase as it comes round from...

. around the world - also 'round she goes' - from hand to hand swing bell all round your body, waist level one way 10x - then back. Kettlebell - Around The Body Pass Counter Clockwise - YouTube good morinings - stand tall, hold bell by handles. lift over head and rest bell lowest on your upper...

protein is key to recovery. as is quite a few nutrients..magnesium , potassium and dont forget phosphorus for bones and so on...... its a mix you need 1. follow proper diet 2. drink water 3. rest after workout 4. stretch 5. walk day after to get blood flowing 6. protein with each meal - boiled...

sounds odd stamina is something built over time. meanwhile what diet are you following. Eat a lot of fruits, vegetables, lean proteins (like chicken breast) and whole grains. Also drink a lot of water. meanwhile 1. set goals to measure against 2. build a plan for your exercise 3. walk...

Dont forget to engage your abs, draw up your knees, kegel, and look up to the horizon. your body will be well positioned then. No knee bends here, all upright. Breathe deep too, engage inner thigh to keep knee straight and slow down - time in the gym not timing the gym as we used to say...

mmm similar position that my knee goes every now and then I slow down, alter technique and focus on upper body My right knee has acl so I focus on core and using my body more. Maybe this means ditch the kettleworx for a short while - i find that this time isnt a waste but I learn more and...

her technique is shocking potential to cause problems or injury however....some people get results and if you are careful, spend time on technique and be in control it could work. personally id never use her stuff... there are free workouts you can try that are in this thread

phew 20mins with my new 16kg pair. shattered. cant lift a drink even after that. still cuts my exercise time down..... they are going to take getting used to - competition bells so bigger and really round. plus painted so slip off my t shirt easily esp when racked. also they had some grease on...

welcome- check out mike mahler kettlebell his dogs join in as do mine, cant do press ups without a snog from my spaniel to start the chicago workout is ideal and free on youtube - approx 20 mins. you need more and variation is key but start here. Kettlebell Exercises | Fitness Experts | Chicago...

Backache can happen and I looked into some reasons as I got twinges and its technique.... 1. Neckpacking. Used in swings/lift etc.., check youtube for technique but this is the start of spinal stability. you will see traditional lifters using this - as do babies (I cant recall the technique...

1. Avoid vinyl or non-metal core too big and bulky- also avoid neoprene or rubber coated they stick to your arm 2. Focus on the handle. I really like steel handles with good clearance, for singles or double handed work 3. I have a 12kg Marcy (dipped vinyl iron core and handle) which is ok £27 at...

Make mine a very large double - the girls (pinky and perky) have arrived - 2 x 16kg beautiful twin competition bells. all shiny new and squeeky clean ready to be lifted, swung and lunged at. the handles are steel and have nice wide space ideal for two handed moves and on snatch plenty of room...

Best bells...well they have good clearance on the wrist and not too big. But they get expensive (Stan Pike 8kg is £33). I like the Wolverston competition ones (16kg £35). RKC ones are good if you can get them. This is the top end. Best non-metal bell this has good hand clearance - this looks...

your doing a great variety - quality exercise id say and good fun. ok why not set the hrm to work at a rate during one of these sessions. your monday session is a great one - work at 70-80% max. a good circuit burns 700-1000 cals/hr depending on your bodyweight and work rate. oh your weights...

HRM measures heart rate. calories are burned by body muscles (the heart is just one muscle). so i bicep curl - one small muscle, burns few calories but my heart rate goes up I do squats, uses loads of muscles and big ones too - and again my heart rate goes up. it cant measure real calories it...

I believe hanna watermans is interval based? I do a lot of this with kettlebells and is a highly effective workout. In effect you work at a high rate for a shortish burst, quick recovery and then work again. benefit is less time is needed, usually simple equipment (just one weight or...

A of S Providence - hard week but did this with some doubles mixed in. also did the snatch test and can now match his speed - i do snatch like a pendulum to get speed with my eyes following the bell down and do a ballistic hip snap to get the first bit of the drive. the bell now lands really...

Dont wait! use your bodyweight or fill water bottle and use that. Mind you you will soon be knackered so perhaps enjoy the calm before the storm welcome to kettlebells, once you start youll never stop....;-)

there is no womens or mens kettlebell.... its the same exercises and each individual is unique. great that your partner is joining in and fantastic he is supporting you and you him. I ache like crazy today. my shoulders have pressed 5000kg total weight in 24hrs (24kgx220 reps). but i know with...

walking is great. its free and easy. backpack with water in to add weight or as noted ankle weights I use steve cotters encyclopedia of body weight exercise and most of these appear on youtube if you want guidance. walking wont tone too much it burns cals and thats a start for anyone. you...

you coulds go to the pool and do hydrotherapy (exercise in the pool). I did it with a therapist was wonderful and got me mobile some time ago. I cant remember the exercises it was just simple movement tho. I have this wobble board - simple but effective...

mmmm my mrs watched this some counter studies and most advice remains - to have a meal with protein and whole grain carbs! simple really. and this study on the tv compared to sports drinks which have been roundly criticised (way to much sugar, focuses on electrolytes only etc..,). choc milk...

no not yet... i dont know why but been thinking on taking one of the kettlebell certs like RKC which has a challenge (e.g snatch test, 24kg x 100 lifts in 5 mins) so sort of using this to focus. Im trying, well giving it a go, to think of training not working out. to me there is a difference...

Double bell workout doing 10's for each of doubles on snatch, clean, outside swing, press, deep squat, clean and press, high pull, seated press, floor press, clean-highpull-snatch combo, upright row, snatch swings, clean pendulums, SOTS, finally some singles with halo, round she goes, and fig 8...

Yup I have a ACL (anterior cruciate ligament) tears, meniscus tears, and medial ligament damage in right knee. Told I knee a rebuild. Yeah right... So I saw the bloke who is the leading surgeon and put back Matt Dawsons knee. He played a world cup after he fixed it. He did some local surgery...

well done on the gym can you describe what kit they have? also what things you prefer doing - you are better focusing on what you enjoy than what others do hwoever get a plan - follow a cycle at you will see improvements. also just do big muscle groups on weights - dont bother with biceps or...

just bought a pair of new 16kg bells - super big doubles yay. i got competition bells as a) bigger handles, better clearance and no wrist slaps b) these are yellow and my current bells are yellow, and Mrs D wont notice as ill just replace them with my new bells and then she wont know i just...

well done your progress is amazing I bought some running shirts from sports direct - karrimor, for £4 each and are as good as my addidas £30 ones. its soft material that glides. I do though have a SKINS long sleeve as well thats like a 2nd skin and no rubbing or friction. might be worth a...

2hrs each session? wow kettlebells will be quite a change. they are best used in higher intensity workout which most of the dvds follow e.g. 20 min session. your body is amazing at getting efficient - challenge it with variation. so why not add variation to your treadmill workout - perhaps...

Some thoughts on grips 1. I wear gloves - always have done - helps with grips plus the bell slides better. I have baby soft hands even without fairy liquid 2. If gloves are no good use powder. you could use stuff from a weights shop, mountain climbing shop or talc and smell lovely at the same...

ive done pilates and yoga - it really depends on the teacher. but as the other post says generally yoga has a flex bias, pilates good for core. I used to get closed to falling asleep at the end of yoga....

you should have three dvds. you get core, cardio and resistance training – you work thru them doing each one in turn, one each every week doing 20 minutes workouts . so do 1 x core session 1 x resistance 1 x cardio each week. you have 6 weeks worth of...

i gone done it again. i did the 300 2nd day in a row..... 26mins (i couldnt do deck squat did half decks instead). the final press ups were a bit messy but your balancing on the handle and by then my arms were shaking anyway. and just to finish it off.... I did the 9 minute snatch test...

no - it needs quite a degree of confidence with the weights. 30mins with a weight you never let go of is hard work. its intermediate level at least. I hurt quite a bit 4 hrs after this session and I dont think im unfit for beginners try the chicago workout listed in this thread - its a great...

I so want to do this - its strength and conditioning all rolled into one. there are no classes near me. Its like olympic weights, straight lifting, kettlebell, sprints, gymnastics, circuits all rolled into one big tasty session. Expect WOD - workout of the day - as your focus. Its tough and...

New Dvd (well a used copy off ebay for £12) - 300 by Steve Maxwell For the uninitiated, 300 has become legend amongst fitness peeps as the actors getting fit for the film 300 followed a specific workout including a timed session where they had to complete certain number of exercises in around...

if you go down the sock route....1. get good shoes 2. inserts can help (arch collapse can be cause of splints) 3. cho-pat shin splint sleeve works very well from reviews ive seen....

go for a whey isolate (high protein low fat, low carb) ignore the amount they tell you to take and work it out for your bodyweight instead using online calc for protein. prob spend £15 per kg. that should last 3 weeks ish. drink more water tho - kidney works bit harder plan b - make your own...

mmm foam kettlebell -i want one another double session, going thru the techniques. my forearms were like a stevedores but 30 mins of this is fully knackering might treat myself to a pair of 16kg next

my son is 14 and only now allowed any weight and thats small its damage to ligaments and non-repairable tissue that the problem. body weight is fine and works well. I used to do sit ups with my kids in my hands and got them joinin in stretches and non weight stuff (they used to call it 'sizes...

mmm well a lot of those are anterior exercises (muscles at front of body). get a balance and do posterior ones (not just meaning your bum but back, hamstrings etc..,) youll notice with these your feet are firm on the ground, often driving from the heel. the flexing of your arch maybe the...

kettlebells will help anyone get fit and lose weight. however its only a % of the work you need, diet is the major factor You can adapt exercises - dont take risks its all sensible stuff. the key thing is not over stretching and keeping your back straight. often body weight alone is enough to...

Sots - the devils own revenge for exercise, named after vicktor sots a russian who should know better than make my back ache - swing to racked position - now go to a deep squat, legs below parallel at least - back is straight - now from this low squat press weight above head until arms straight...

what exercise are you doing? shin splints sounds the most common shin issue. can only be diagnosed with a scan whatever your doc says (you have a drug in jected then x ray or scan). If it is its either overuse (muscle problem) hairline fracture (bone) or collapsing arches in foot or...

Make mine a double. did a double session - slower than most workouts (you really cant move quick) and form is essential or its crushed fingers or crushed nuts which isnt a good look. Well worth a try, a great way to step up to another level. My routine was 2 sets of 10-12 reps of double jerk...

Sorry bit cold for me going commando so ill stick with my pants on thanks.... meanwhile - the link shows an error

High level interval training (HIIT) is an excellent complement to training. you can challenge your body and this can kick start a weight loss if you plateau. also vary your diet too - your body is a machine that likes efficiency but you can make it work for you such e.g have some extra protein...

im shagged just a 26min session from Newport, breathing hard too. cold slowed me down a bit but hey ho. I can speed ahead of anthony whatsit execpt on lunges which I just cant get fast on. seems my upper body is stronger than lower...

mmm I know that a lot of runners found success with a yogic style breathing, which is in thru the nose and out thru the mouth. I struggle with it but you may find success otherwise.. - longer deeper breaths - breath more into the belly than the chest - learn to exhale fully - try 3 strides...

Its official. I have man flu. Its that serious. couldnt lift a thing. need sympathy, tea and biscuits now. shame i was looking forward to an hour of training (ive got steve cotters encyclopedia to go thru). Ive been using chroncilesofstrength (Kettlebell Press, Clean, Squat Circuit -...

amazon did have a 20% extra off (NOWGET20) for clothes and shoes - I just ordered a pair walking shoes got a bargain...

I only wear ASICS. The fit is perfect. They last ages, and dont spend £££ on celebs so you tend to get better value. still can be pricey but... Do you know your running style? some are neutral (yay, that's me) some supinate and some pronate. Either get your feet checked on a pressure pad or...

some days you beat the weight...some days it beats you. today it beat me. 20 mins of art of strength newport which is quite tough and my shoulders were gone. think im getting a cold too so maybe a day for accepting it isnt happening time for a glass wine and some rubbish telly...

I use 1. Art of Strength - bought off ebay £25 2. Kettleworks - ebay £30 3. Steve Cotter - ebay £20 4. youtube free - Pat Flynn 5. youtube free - Mike Mahler plus some other free youtube bits which i do once or twice and are free

woo hoo pat flynn workout for 20 mins (non stop faily hardcore) then this little baby as a treat Kettlebells (advanced routine) - YouTube could do all of it except for single hand flips. would like to do it as smoothly as he does but 5 mins of coordination

short session with more technical exercises - e.g double bell bottom up press, felt like one those circus balancers wondering round the room trying not to drop the bells holding them up before each press. tough.... but find 15min of these helps learn new stuff without the pressure of time

Ive got on my itouch a download from Ridgeline (its individual exercises) and was free last year. top quality stuff. Lynn Robinson is really good - if you go to youtube you cna have a stream of her clips ready and just click on the next exercise

Back to Art of strength - Providence but with 2 bells.... couple exercises couldnt do doubles but lasted 25 mins before body just had enough. Its certainly the rapid way to get fit, my shoulders are utterly blasted can hardly lift my tea. As a treat, just like Wallace, I had a slice wenslydale...

This is it Art of Strength - M.O.S. 101-110 its a good hamstring exercise and precursor to cleans. you bring the weight up to a clean/racked position after it comes thru yoour legs

hi ya Try this first 1. the beginning Kettlebell Basics with Steve Cotter - YouTube 2. Intro/basics Bob Harper Kettlebell Basics | Fitness Experts | Chicago - YouTube 3. Good session Kettlebell Exercises | Fitness Experts | Chicago - YouTube all free and I think have as good quality content...

ok good snatch technique is vital but snatch gets great results so dont be afraid - done properly this wont cause bruises but you need to know the secrets to olympic weights to do this....I thoroughly recommend the chicago youtube approach - its a classic method. snatch will be one of the...

well done Mr K I dont measure stuff other than body fat (and weight for slimming wld) but my brother has gifted me a load of jeans - top makes too and nearly all new but 34 inch waist. im 36 (I wont go below 34 even when doing triathlon i wasnt smaller than that). My mrs has back probs and...

I just did the Pat flynn workout and the fitness experts chicago back to back. Pat Flynn's is non stop 20mins - the girl (very nice she is too) takes breaks but you can pause the vid, windmills and TGU are the toughest the rest is a full on cardio workout with bell for all exercises and no...

i walk my dog early (6am) see a few joggers/runner in my park which is unlit. I think being seen is best rather than being dark. One runs with a pietzl style headset - get them from blacks or millets, petzl are expensive brand id get cheaper - its a headband with a small light. also someone has...

I have two 12kg kettlebells at once. some exercises you alternate left..right e.g. cleans, some you use the extra weight as extra resistance so for windmill one bell above your head other one in lower hand, some you do two hands together like Sots and finally some you hold both weights together...

double bell workout - 2 x 12kg following steve cotter's own workout (its a bonus on his encyclopedia of kettlebells, approx 75% is double bell). double are different - you really cant work fast and some adjustments are needed but its a killer. also got rid of toothache too (it cracked a tooth...

Toothache cant sleep, typical no lie in grrrrr meanwhile kettleworx is great (its well structured, has variation and while challenging is suitable for all even unfit to fit people). but having had another redudancy last yr - started work this week - know that its expensive. but kettleworx...

woop woop got another 12kg - doubles here we come! I find some exercises work better with heavier weight done slower - two handed will also be good, and some are more fast moves needed lighter so this suits me still 24kg swings....might regret this but hey ho

Have you possibly over trained at some stage? Might be worth short break give your bod a bit of a rest Bananas are a great pre exercise food (feed nerves which are used in exercise) yoghurt (for magnesium - metabaliser for protein.carbs). Just make sure you dont go hungry. My step son takes a...

Press ups are the best. Mind you im rubbish at them... 1. use your abs - tight abs mean easier press up 2. off your knees - work off your knees if too hard doing full works 3. still too hard - do box press ups (make a table top, so resting on knees and hands back is a table top) 4. still too...

Assuming your goal is weight loss, go for the heaviest weight you can handle on compound large muscle groups. Compound means using two or more muscle joints such as squats, cleans, press etc.., Where possible do these at the beginning. Small muscles like biceps or abs DO NOT need much cals and...

Kettlebells are perfect for everyone 1. Start with an appropriate weight. 8kg for men with no fitness/gym exp, 12kg for moderate fitness, 16kg for regular gym user and 20kg for sportsman 2. Kettleworx is fine dont consider it a woman's programme - I just prefer other trainers with a different...

Squeeky? Mmmm cant say I experienced that...but I really dont think its your weight. a much more plausible explanation is your running technique and you are probably landing heavier that you should. - dont let your front foot travel too far ahead of your body, this is the most likley reason...

have you tried fig 8 to hold? this might be better to stage you to a full fig 8. also fig 8 should be done in the 'hours' stance (well thats what martial arts call it) with upper thighs parallel to the ground - it can be easier as you get more clearance than 3/4 squat.

I have soft hands from fairy liquid so to keep them in this condition and so I wont break my nails I wear these Valeo Wrist Wrap Gloves (formally ocelot)- : Accessories Mine are 6-7yrs old, still in excellent shape and used for all weight training and the wrist support is excellent. Just did...

yeah sorry about that... just have this in mind; to burn a pound of fat needs 250,000 crunches. Or you could do 10 half hour kettlebell sessions or P90x or insanity workout. then have more time in the pub

EPOC = energy post-exercise oxygen consumption. Its a sort of afterburn. In summary, post exercise your body responds with a higher metabolism. It can, depneding on the person and exercise, continue for up to 30+ hours but obivouly it diminishes. Once you have exercised at a high enough rate...

sorry to rain on people's parades.... but if you are buying a HRM for measuring calories they are both inaccurate and flawed. - HRM use a algorithm and each manufacturer is unique with no consistency - Heart rate doesnt equate to calories burned. I can bicep curl with a large weight and my...

its a start...how often are you using your PT? what did they get you doing?

oops forgot alcohol. you wont burn fat when your body is processing alchohol. so aprt from the empty calories, liver damage etc.., staying off any booze will help you carry on burning fat

so doing your crunches? sicilian crunch? russian twists? negatives? Ok lets add a level. go to 11 on the scale, here are the exercises that build strength (and not just fitness which the basic exercises do). Wipers - use max weight you can handle. Alternate each side, at least 20 per side...

fantastic - well done on getting this arranged, but what's key is your goals. be specific, set timeframes and numbers. e.g. 1. lose 10lb in 8 weeks 2. run 5km in 25mins by end march 3. lose 3 inches off waist before easter etc.., know what you can commit to - time, £ etc..,

While its true that you burn more fat at lower intensity (generally around 60% of max heart rate, aka fat burning zone) you will burn more calories and subsequenlty more fat at higher intensity. The fat burning zone is a myth or rather a misinterpretation. Trainers should know better. There are...

Did a cheeky 20-25 minute session - Steve Cotter's own workout, well around half of it. He used 32kg x 2, I chose a more modest 12kg and 8kg. He didnt wear slippers or drink tea. Fantastic workout - he is seriously fit and when it comes to kettlebells I dont think he can be bettered. Double...

I have some possible solutions to side butt elevator lifty thingys I do pilates. we are taught to engage our core but its worth understanding this. the core is like a tin of beans/tomatoes/soup. the top of the tin is your diaphram, the sides are your obliques, the front your transverse, the...

well done - results will come thru even if not this weekend. plenty of variation will really challenge your body - fantastic to do that, your fitness as a result will grow much quicker. enjoy kettlercise, and swing big

Thought it time to really get focussed and use the 16kg. I was intending doing Art of Strength for half the time with it, but went with Kettleworx level 2 resistance weeks 1 and 2 back to back. I think as its familiar its easier to go up a weight with something you've done before - it...

hi ya there is a study* to support that 20 mins intense kettlebell will burn 270+ cals during session and of course there is the EPOC effect (basically weight based exercise burns cals for 24 hrs after exercise). Even without measuring EPOC its roughly the same as doing a 5km/3.2m run in the...

Fantastic. Well done. Its weird how once you get to a level your brain says you can do it and your body follows. Still...build some rest time in (and also enjoy that fitness, get a sense of the energy your body has perhaps reward yourself maybe a new exercise class - Ive got my eyes on a...

When I was weight training I did most of my exercises off a swiss/exercise ball. You really have to focus and often the hardest thing is getting it to stay still....often id be chasing the darn thing round the weights room while holding a barbell trying to trap it in a corner. Great also as...

Why not do a triathlon at the gym. Cross trainer, bike then treadmill. Could you do 15mins of each? Give yourself a challenge

Well Ive just done Art of Strength Providence and my hurt from before now has new hurt on top. What is the pain we feel after exercise? 1. In some cases teeny weeny tears to muscle fibre. Often happens at first esp with new exercise and with weight based ones. If you are fit or young (or...

A few peeps dont have (like me!) the £££££ for some of the programmes. I found this http://thief.mars.ucla.edu/piefiles/AOS%20-%20Enter%20The%20Kettlebell%20Workbook.pdf its a 12 week programme. all you need is 1. a kettlebell 2. dice 3. a folder to put your schedule in 4. a timer (use this...

As it happens my mum, 78yrs young (and she does Zumba) is a ninja at sugarcraft. She is a member of the sugarcraft guild so watch out I have a tutor...

Another session on art of strength- newport. This was tough. really tough. its 40 mins of hell. thought it would get easier but I had to use my mrs 8kg bell for sots I was blowing so hard... my form was awful and I struggled....but i did it. I shall award myself a pat on the back. this...

8kg - might be bit heavy to start with but see how it goes. I use the mat in our lounge its 6 x 4 and I dare not step outside or Mrs D will locate my kettlebell somewhere where the sun doesnt shine. I can do everything on this and you need space above your head - just to normal ceiling so you...

hi there brilliant to get on with healthy eating - once I got into healthier eating my weight dropped consistently. for exercise you really are best doing what you enjoy. trying for something that others have success with but you struggle to find pleasure or satisfaction in wont last. Its to...

girls? damn cheek... :cry: My misses is using the davina set (2.5, 5 and 7kg). they are bit bigger as they are vinyl but as a starter you cant go wrong. If you want one bell only a 5kg is fine - cast iron is good, steel better (and more expensive). stil argos has a set on offer including a...

Looked at this on youtube. It uses light weights and the moves are more rhythmic and dance orientated. It wont really get your bigger muscles working like most KB routines but it will give you an aerobic style workout. I did read somewhere that the reason for the light weight was to keep...

Ive done a few classes (over a years worth) and followed a few dvds. Pilates is much better in a small class with a tutor - ideally some one to one work as you gain real insight into the technqiues (often less is more). My misses and I both benefitted from this and it helped me get back after...

What exercises do you like? what kit do you have? what's your goal? What time can you commit? When do you expect results? Here are some to look at- P90x - well structured cross training style. You will need a few basic bits of kit (pull up bar, stretch ropes, few weights etc..,) but these are...

ill pop this post here and then run away... Sports bras reviews - Clothing - RUNNERSworld

THanks for this I have been sitting so my misses is on my right so i cant hear her tell me off ''dont know what diet your on but that wine wont help, can you tidy those weights away, dont leave your sweaty exercise shirt in the bathroom......'' is now just silence. Doc has given me a spray...

I suspect its low and high zones. useful to set target heart rates this way. so for example if im doing high intensity intervals i want to work at 85-90% of my max rate (that is 220-age, so im 47 hence my max is 173bpm); if i want lsd work I set it at 60% of max rate. make sense?

Body aches - check Shoulders sore -check Tired - check Hard to get up from sitting down - check Yup did Art of strength - Newport again. I hurt so much now its untrue. 50+ mins of hell. Still ill sleep well tonight.... weird thing though - i have a minor ear infection so my ear is blocked and...

Hi there 1)You must have seen the Kelly Holmes adjustable kettlebell. Ive tried a few of these and dont like them. If space is a major issue then the compramise is perhpas worth it. Personally I really think a set of three such as Davina's at Argos is better as you have some choice switching...

Dont worry about the weight too much Most of the exercises are using your body weight primarily and its this that burns the mostest calories. The weight is the icing on the cake, albeit a key one. Going up risks injury. Going up also shows progression. I do 40min sets so the extra weight...

A few posts with mentions of 'belly fat' and 'belly wobbles' etc.., Ok let do some science (yay!). Two main types of fat - visceral and subcutaneous. Visceral sits around organs and protects them and this includes your intestines and hence your belly. Subcutaneous is under your skin and...

As Shirleen notes its DOMS -delayed onset muscle soreness. Perfectly normal. Also at the outset with new exercises you can get microscopic tears to muscle. Excellent advice on the progressive approach too - its a marathon not a sprint and you will still burn plenty cals so not worth risk of...

Art of Strength - Newport DVD I had been using Art of Strength - Providence but wanted something else. I get a bit tired of Ryan Shananananan - he isnt my style but what he does is great just wanted something else to keep me going until I join a gym again. Art of Strength is by Anthony...

Be afraid Trimlee, be very afraid. Its going to get worse I've just finished a couple of books on neuro linguistic programming and I've got ideas on how to use it for weight loss... ;-)

I use our kitchen timer....set at 2 mins per routine think its a fiver from Lakeland, just bash the button on top and off again. Im now moving to 3 mins (but still with 1min rest between - I sorta count to 60 before starting the next set). I think 2 mins is a great starting point with say 8-10...

Breathe - thats the answer Between sets the best thing is to try to relax and take plenty of breaths. Your body is burning a mix of chemicals and also some oxygen and chemicals. These build up a residual of by-products and breathing clears them. The pain felt intra exercise is usually these...

With weight based exercise your body wants 24hrs to recover each muscle group. In fact over the subsequent 24hrs your body will burn calories (EPOC effect). You could exercise upper body day 1 lower body day 2. Or I prefer to KB day 1 and do pilates/yoga day 2 and back to kb day 3 etc..,

1. Bingo Wings - umm do you mean that say, your upper arms when extended are a bit err 'flabby'. In which case you need to focus on TRICEPS. The muscle is at the back of the arm. If you do some shoulder exercises which also work triceps and some focused tricep work it will help. Keep your...

Mmmm thighs....oh yeah where was I? Do you mean front of thighs - quadriceps? 1 legged squat front squats 1 arm overhead squats 1 arm split jerk Reverse lunge Renegade lunges Bulgarian squat

Go for time not reps - Im assuming you are after weightloss and toning up. Reps are more for larger weights and mass altho thats a very sweeping generalisation but at this stage good enuff. Say 2 mins then 1 min rest. Count your reps tho and do even sides. For exercises where you alternate...

Great Exercises but what about working them in this order 1. Swing 2. Squat 3. Deadlift 4. Lunge 5. Push up 6. Plank row 7. Hip raise 8. Clam 9. Halo 10. Russian Twist You will work the larger muscle groups/compound exercises first then smaller and isolated ones last. If I might suggest...

usually I create my own Ive got lists but I dont note the body part as i know my way round but this link is simple and you can pick body part and exercise. remember to start with big muscle groups first (bum, legs, chest) before little ones (abs, bicep) Bodybuilding.com - Kettlebell Exercise...

Thats good value - but try one first. at their full weight even 7kg they are HUGE the size of a house, well sort of, and could be restrictive. still if space is an issue better one of these... I raced against Kelly Holmes - 1987 Tonbridge 10k I think she just beat me....

Ok here we go.. Week 1 Core 1 Standing AB Twist 2 Side Bends Horse stance, squat down, lean left & right 3 Roll & Kick On back, plant feet on floor, roll up and kick while holding up KB 4 Core Rowers 5 Half Get Up 6 Front Plain Hold 7 Pull Over Crunch 8...

Ok - for losing weight your body burns more with a bigger weight. A 2.5kg will quickly be redundant once you get going. You could use the 5kg and substitute the 2.5kg with a home made weight (yup ive done this - bottle water, wrapped a wire coat hanger round it and taped it up - ideal for...

I had some problems (nerves in forerarm) and got me one of these which would also work for shoulder - Thera-Band Flexible Exercise Band: Amazon.co.uk: Sports & Leisure Here are some exercises I do for shoulder - How to use a Theraband Flexbar for wrist, elbow or shoulder rehab - YouTube Might...

Jillian Michaels - her dvd is shred it or something. I dont use it her technique is shocking but people find it works - check out youtube for excerpts see if you like it got my dvds from ebay or amazon - all used but much cheaper...

Get a set of kettlebells - dont start too high, you will be challenged. A dvd like Kettleworx, Art of Strength, Jillian Michaels, Russian style with enter the Kettlebell all work and offer something different; its a question of preferance but avoid celebrity ones stick with proper trainers...

Kettleworx is one version of a exercise plan - probably the most comprehensive and largest range and easy to follow there are other DVDs - this one tho is ideal starting point. Plenty of deals on kettlebells - when you start a set is ideal. My misses uses a 3, 5 and 7kg from a set, the vinyl...

Another Art of Strength session and some wrist work - Providence again. I still cant do windmills with or without a weight. I think Ill do SOTS or squats instead my knee doesnt like the movement probably have to accept some exercises are beyond my missing knee cartlidge... Done this 3 times...

Ill go through Providence, Newport and Firepower and see how they work. There are some good exercises but as you say I can see it getting repetative. Going to get Mrs D doing these again - hoping she sees me getting benefits but im ditching the gym shortly and adding a pull up/chin bar and...

yo fellow kettlebellers bit of a lay off due to a) injury (mild nerve damage) b) stress and c) xmas... im back in the saddle again. thought id start with something new and got juniord (my son aged 13) to try Art of Strength with me. I did the Art of Strength (Providence) after a few good...

£99 for a year good gym, all kit duplicated on two floors so two smiths, two entire racks of dumbells up to 40kg etc.., no pool no sauna but its new. monthly is £12.99

firstly have you seen doc about the injury? using a resistance band which a physio will advise you on will help with recovery. alternatively look at this Achilles Tendon Physical Therapy Exercises : More Ankle Exercise for the Achilles Tendon - YouTube Ive used kinesio tape on other injuries...

top tip! way back in the day when I did triathlons my coach taught me to monitor my heart FIRST thing in the morning, and from that establish what rate corresponded to sessions where i did well. I soon found that if my heart first thing was above a certain level as a lay in bed then exercising...

yeah i loved teh gym early on - no waiting, do what I want, and nothing to get in my way such as work or anything 1. set your alarm - get up when it goes off 2. have a plan and know what you are doing - weekly/monthly is good. have loads of variety dont repeat anything in a week pref longer...

Running is great exercise as it burns high calories, gets you out adn feels great when fit but the downside is wear and tear. I like running which is why I do it. I did wait until I was under 14st before recommencing running as the strain on ligaments etc I thought was too much and studies in...

Ive worn these for ages - they are 6 or 7 years old and still good but the wrist support is something ive just got used too Valeo Ocelot Wrist Wrap Gloves at Cheap Supplements worth considering Im sure there is something that can help

she is rather fit I watched this video 70 or 80 times just to make sure she used her glutes properly. she does have a small botty tho.

Mountain climbers are terrific. One mistake sometimes is too have your hips too high. 1. shoulder width hands - push up position 2. dont round your back 3. contract your core - your mid sections muscles see how this lady does them How to Do Callisthenic Mountain Climber Exercises - YouTube...

good luck with the gym best exercise - its the one you enjoy! you will stick to what works and i use a slow cooker too ( fab rice and curries and low fat). I follow sw but its what works for you that is key. spinning is great i used to do this for triathlons but as Gina says body pump is...

Ok well lets get to grips with this 1. best exercise for getting fit and burning calories is the biggest muscles so work your glutes and quads first 2. but if you want to work thighs with KB then there are plenty of quality thing you can do... single leg deadlift handed snatch dead pull one...

oooh well done on getting a kb 1. dvd such as kettleworx is easy to follow if you dont know about weight training 2. you could use youtube - steve cotter for example has excellent instructions but if you dont know what you are doing you wont get best benefit 3. classes are great - no thinking...

Not sure what dress size I am but I have lost over 40lb and most of that in under 4 months. My reason for slowing down is stress (jobless...) otherwise Id be at target. I do exercise but its the combination with slimming world that makes the difference. I dont go hungry, meals are planned and...

the cheek! Id put you over my knee young lady but Mrs d may object the iron is what you cook with I understand. its used in a kitchen a place where women work when we men watch tv. honestley.... now get back where you belong and do as you are told......... * please call 999 if I dont...

Ouch. my forearm was really sore couldnt lift a thing, the lightest weight or even a saucepan or the iron hurt (honest, I couldnt lift 'em) Had what my doc called tennis elbow. his advice = rest. yeah right. I did rest and it didnt help. then I rested again. nope no change. 8 weeks pretty...

Hi there Ive spent time trying to get to grips with this and while Ive learned much..there are so many areas we dont know enough about BMR and other associated areas such as insulin impacts. Which method did you use? I used the Harris-Benedict For Men BMR = 66 + (13.7 x weight in kg) + (5...

good luck to you and pickle I have tegan (rescue dog, springer spaniel - starting weight 23kg now 21kg aged 6) and roxy (working cocker - starting weight 12kg now 11kg aged 3 and on extra meals to boost weight). We are 'team spaniel' and we walk 1hr min daily.

Blimey this thread is full of superstars! Well done all so much good news to report. Hope you remember to congratulate yourselves - inches off bits, heavier weights lifted, is there no limit to your achievements? Keep going - its really good to hear positive stories and success that means...

That's a great mix of exercise and will keep your body adapting and responding. My gym is really simple so no classes but I used to do triathlons so I know the benefits of spinning. Your aqua class should help with the aches too.

Thanks for asking! All in all an odd week - her son is off to New Zealand travelling for a year and her work (she is a mental health specialist) has got her a wee bit down. Exercise is not top of the agenda, relaxing and support are priorities. However, she tells everyone how good it felt...

So lets look here and make some suggestions.. Ive been thinking on using stuff ive seen on focusing goals and if you dont mind ive made put some ideas based on your goals using dates, measures and evidence; 1. to have by end Jan 2012 a bottom that is firm as measured by pinching it and feeling...

fantastic - what about setting some target/goals too? great idea with the measurements etc.., and the photo (ironically I only have before photos...not one after :cry:) but some exercise related goals will give you a really good focus

Hi there best exercise = the one you enjoy and will do I like olympic weights, kettlebells, pilates and running. Lost 40lb in 3 months. But I like these exercises. so stick with what you like, and fits in with your lifestyle. however I would state the benefits of exercise at higher heart...

Watch this - couple mins in Victoria Pendleton squats at least 120kg.. BBC Sport - Victoria Pendleton takes on Sale Sharks in fitness test and she is hardly a big girl! Squats are great - I dont have a squat rack so got to lift it over my head from the ground. Part the reason Im learning...

Yup did 24kg x 2 dumbells bench press today for 10 reps - gettign there Getting the confidance and aggressiveness to attack bigger weights and I can now push press 46kg and free squat similar. Im learnign that my body can often do more its the mental side that takes a push.... so get your goals...

yay what a great idea you need a plan - easiest option is use something like this My ASICS. running clubs also beneficial - they cater for all paces dont think they are elite athletes you can create a personal running plan/training diary. Why not create one and see how you feel. It is do-able...

hi there ok what's the ache? 1. At first you get tiny microscopic tears in the muscle due to doing exercise that's new to your body. Exercise that causes the eccentric contraction aching - the lengthening of a muscle perhaps goign downstairs is a good example - is a typical sympton 2.Despite...

Now that's more like it! If your gonna go down, then go down in style... I have been on x-trainer and walked the doggies tho. I've also got exams so studying and that's gotta be using brain calories.

I have a confession. Have been bad boy. Had kit kat and didnt train. Oh and a vodka and coke. woops. Promise to be good tomorrow

There are two very good sites, with well thought thru exercise and search facilities ExRx (Exercise Prescription) on the Net Bodybuilding.com - Huge Online Supplement Store & Fitness Community! Dont be put off by them being for bodybuilders/athletes they have video clips and good technique...

oh dear I dont think anybody wants to see me on youtube, that would be a horror show... for people starting out I think a mix of exercises with and without the KB is a much better option. If I were writing a beginners programme is would be a mix of KB, isometric (e.g. Plank), plyometric (e.g...

Ive got a series of short medium and long terms goals.... but here are some 1. run alton water (8m x country) in under 1 hr by Easter 2. bench press with biggest dumbell in gym (26kg each arm) before end Dec 3. Shoulder press with 26kg each arm, alternative arm Jan next yr 4. Olympic clean...

Russian Twist - always sounds like a James bond cocktail to me.... a full Russian twist is an advanced exercise. so what alternatives.. Option 1 - raise legs, slight back lean but dont round your back, engage inner thigh muscles and knees together; its a fast move exercise so be a little...

Mission accomplished. New set of Davina's kb's and we did my session, dropped just a couple of exercises and did it at a modest pace. Got to think about some alternatives (my misses had major back surgery a few years ago) but seemed to all work ok, she stuck with the 2.5kg for starters and I...

well it could be fairy dust in your toaster. or the Maillard point. Well in my McGee book on the lore of cooking (Hestons fave book btw) he discusses the Maillard point which is the browning of meat but I think applies to toast. Same with your silage for your cattle too. So at a highish heat...

OMG my wedding ring has now started falling off - either im getting thinner or its a sign!!! so im going to break the misses in with the following warm up 5mins 45 seconds (or 20 per side) then 15 secs rest for the following Halo Round and Round she goes Figure 8 Goblet Squat...

I use this on soles of my feet (but a smooth ball would be fine to) Gymnic Reflex Massage Ball - Massage Balls - Massage & Skincare - PhysioRoom.com I cant find the exact balls we use (we got them from the pilates class, fiver each) but here is a useful site and shows the size ball to use - im...

Oh yes the joys of self myofascial release... I use a long foam roller or two pilates ball. Happy to share some ideas but these work although wait till you try ITB rolls (along the outside of the thigh) they hurt like stink! My fave is two pilates balls one under my shoulder the other under my...

Oops not good with the celing. still it could be worse we had broken soil pipe. Not nice at all that... Now the thing is....as of weigh in yesterday I weigh the same as my misses. I dont think she is too happy :cry:. She cant exercise as easily as me (part commute and part back problem) but I...

Figure of 8, love these great for abs. I prefer them with flat feet, push your bum out and back flat. I then use a slight sideways lunge movement so that the bell swings round easily and Im taking the weight from leg to leg as the weight goes round. I also like them done to a hold where you...

Ahh not quite that simple. Yes a bomb calorimeter is used to calculate calories. However on food labels you cant use this - as you note there are indigestable bits (like cellulose carbohjydrate also known as fibre) instead standardised chemistry tests are used nd reference tables to work out...

Would protein like those used by bodybuilders help? Easy to digest and not high fat. Smoothies with high fat dairy might they be more digestable. With her exercise, getting into the gym and doing reps on weight based equipment (machines or free weights) between of between 8-12 will help with...

What make is the webcam? I bet you can download the drivers to make it work online.... no need for a new one hopefully

Mmmmmmmmm truffle potato. lovely. Deep purple colour and nice with salad. You can get black tomatoes too Black soup anyone - and cut out some orange veg bats for a seasonal crouton on top, kids will love it!!!

Hi I just used skype for an interview. Quite good as it happens. Skype when you download has a test thingy, dead easy to use goes through the video, mic and sound. For listening most pooters have a headphone socket BUT some mobile phone headphones are 3.5mm connector not the 2.5mm for...

Probably in your pension..... if have an ISA, unit trust, pension you contributed to then its likely that will be one of the losers if debt written off

Hello! I dont use any DVD but create my own workouts. However.... IVe looked at a few (I was going to get a set for my Misses but decided I can teach her better and adapt for her as she wants) but go to youtube and see which of the trainers below you might like- - Kettleworx - range of DVDs in...

Ok firstly Im not aware of a Baseball Squat. I think you mean a Baseball CAtchers Heel Raise. -Squat to flat feet on teh ground in line with hips -Feet are at 30-40 degrees - toes out/heels in -Balance deep so your heels take the weight -Thighs are parallel to the ground -Contract your core...

salmon tikka with Sw chips and umm mushy peas. I have no idea why mushy peas but I gotta have them.

Kettlebells are excellent. Perfect for killing calories, toning up and getting fitter. Added bonus is that while you have to work hard, you tend to work for shorter periods of time. Well worth the investment but of course you need to do the exercise that suits you and your lifestyle. Buy...

chilli con carne with rice wil be spiced with cumin, chilli flakes, cinnamon, garlic, little paprika and right at the end a very small piece dark choc (80%), spoon of fat free yoghurt and corinader

Hi there Firslty no exercise regime works without some dietary control. I do slimming world other diets are available..... In terms of KB, weight based studies continue to show that versus purely aerobic exercise, people lose more weight. So you could do dumbells, barbells, lever or machine...

Hi there Its complex. Same with exercise. So while 3500 cal will create 1lb fat, 3500 calolies of food can come in differing constitutions. The basis on which SlimmingWorld works is a good example. Slimming world is about satiety - feeling full - so if you are feeling full you wont be so...

Im knitting some kettlebell covers now. Pink ones for 16kg weights. Later Im going to be a black belt in sugarcraft and make some cup cakes (12kg version) ideal for shoulder press etc.., Is a bell cosy like a diving bell used underwater but with more holes????

Im the man. Oh yes :eek: Only one of two blokes at Slimming World too. Been thinking of joining sugarcraft and knitting circle as well.

Taken another break from weights - got a minor elbow problem doc says its tennis elbow blah blah but hey ho. It was getting knackering 45min non stop kettlebell sessions were tough. So I thought Id focus on bit of running - usually I just go for 5k once a week and aim for getting close to...

I think everyone has bad weeks. I know I have To take another analogy its a marathon not a sprint losing weight. Maybe try and understand what the triggers were, timing, habits etc.., that led you to poorer choices. Smoking is very habitual and your brain pre empts things e.g. a smoke after...

Ummm dunno about dresses n stuff. But losing a stone in 3 weeks isnt advisable...but still as Ive done it here's some ideas - fish week sounds great. protein fills you up quick, fish is low fat. salmon parcels dead easy to cook, grilled skate is delicious and roast cod nice too. i like home...

My and my misses do SW. Ive lost 40lb in 16 weeks (I go to the gym) whereas my misses has lost 20lb in teh same time (no gym) I think realistically 1-3lb per week, if you workout and do training is achievable. 1-2lb a week if just diet based. I would say the final stone is a real struggle...

I go pasty pale. Rather an unattractive colour but frankly I don't give a sh*t. Im there to work and I work hard - I respect those who try and I reckon most people think the same. Im always saying as we pass runners etc.., good on em, hope they get a PB and so on. You dont say what exercise...

DOMS - delayed onset muscle soreness. Ok its part of your bodies adaption to new stimuli. There are things you can do - warm up/warm down, bath with epson salts and cider vinegar (mmm Ive only just realised thats a salt n vinegar bath but it does relieve soreness), use some self myofascial...

Ice ice baby. Get ice on your ankle, they tend to swell up easily. My magic gel pack for my knee is often put into icing ankles, elbows etc.., glad I got one with a pump so I can compress too You could try swapping baseball catchers with seated calf raise, single leg or full calf raise for the...

I've been doing two exercises perfect for your core. These are similar to ones Ive done with barbells and dumbells but really effective at working your middle section. Wipers - Kettlebell Double Floor Wiper | Taekwondo Journal Shrimp - Kettlebell Shrimp | Taekwondo Journal Make sure you...

Ok building big bulky muscle - hypertrophy. Exercise with weights generally falls into the following- Strength - low reps (1-6) with a very heavy weight. Build tight bundles of muscle fibre, but not bulk Hypertrophy - mid range reps (8-12) with weights at 70-80% of your 1RM. 1RM is your...

Hi there Muscles recovery is really important. However I don't buy protein bars I prefer proper grub. So....Ed Burke book (Inside the Cyclist and Optimal Muscle Recovery) and my experience are the source of my suggestions below - hydrate - drink water, avoid caffeine/booze. dont drink too...

I know runners get neuroma/mortins syndrome - thats a burining sensation caused by inflammed nerves in the toe area. Its less likely to be a stress fracture but get it checked out. Hopefully your Doc will refer you to a podiatrist for some shoe inserts. For a different condition my daughter...

Adjustable bells - cost effective over time, space saving, portable; also some have flatter surface which can reduce impact bruises. Downside of bulk is also true of vinyl standard kettebells - a 16kg vinyl is massive and I couldnt use one for many exercises, so its steel/iron for me. You lose...

Dont worry about the weight - good form is critical and starting right is the best way. Rather than progress rapidly through weights I instead decided to add more complex exercises. Doing Sots Press or Pistols with a 5lb weight will be challenging for anyone. Plus theres always someone who...

hi there I dont know the exercise programme you mention. However getting into fitness involves challenges, both now and in the future. Its amazing tho how quickly your body adapts and it gets easier. One great tool you could use is a heart rate monitor. Using this you could work in a range...

Hi there Im afraid there is no simple solution. HRM are not accurate - they make assumptions. Why dont they work - well heart rate doenst correspond to calories. You work muscles to use calories - so when I run im using quite a few muscles but when I weight train perhaps doing bicep curls I...

Excellent - one benefit of exercise such as weighted or resistance based is where you use resistance under high intensity is its ability to create EPOC. I suspect Body Combat done hard enough will do the same. EPOC = Excess Postexercise Oxygen Consumption. After intense exercise/interval type...

Your skin is not the same organ as your muscle. So choose a range of exercises e.g kettlebells, cardio to work your body. To aovid the skin problem....loose weight at a steady rate not too fast; work on the skins elasticity with creams (cant help you here, know nothing about them); stimulate...

How different is a 'disco ball' to a windmill? I struggle with windmill more than any exercise (I have a rubbish knee which doenst help) and even contracting my core doesnt help...

Hi there Firstly dont rely too much on the calories burned - its a rough estimate only, and each manufacturer uses their own algorithm so its far from accurate - and that's true of ALL makes and they can't give anywhere near accurate date for non-cardio workouts (for the science bit - calories...

HI Lisa I dont do Kettleworx - I train in a gym and I dont like uneven reps which this uses. However, people do get great results from kettlebells and using this dvd. Plenty of really good advice Im sure from dedicated users on here im sure will help. I create my own workouts, do them in...

Pistols - now they take some doing but you can learn them. Here's my secret tip - get a yoga/pilates ball - its a small ball bit larger than a tennis ball. Massage the sole of your foot, do gripping exercises and then try a pistol. Your foot is relaxed and spreads. My second tip is...

I dont use any DVD (I use the gyms KB) and worked out a three cycle routine for the next few weeks - Session 1 Halo Lunge and press Step and swing Fig 8 to hold Fig 8 Pistols Squat TGU Military...

Hi there As a long term knee problem Ive learned so much. The noise is likely to be meniscal cartlidge but you may have damaged either anterior or medial ligament. At first I did all the wrong things, then nothing and thats when the weight stacked on, probably 3 stone in 3 years..... So I...

12kg! My gym only goes to 12kg.... For those compound exercises bigger will be easier to achieve with that weight, Ive had to use a 20 or 24kg dumbell for these such as goblet squats. Just got a new set worked out halo fig 8 tgu squat - front thruster swing alt arm windmill crush shoulder...

Low intensity exercise can be beneficial in some circumstances in this situation of pre breakfast excerise but not for all exercise. Why? Cos your insulin will be lower and your body will oxidise more fat BUT only at lower-moderate intensity (walking, low impact stuff not running or weights)...

hi there Just back from a run - boy its windy! Firstly brilliant to get to 5km and 30 mins. That's fantastic. I highly recommend a training plan and I was on the asics site earlier and they have a plan you can create tailored for you. Its here My ASICS. Hopefully you will see that running...

cheesy meatballs (with dairylea triangles in the middle) with tomato sauce, oven baked served with pasta.

chicken wrapped in bacon, marinaded in basalmic and garlic for 30 mins, with home made chips (mmmm) and spinach

I use Polar but its over £70. Is this the sort of thing you want, its £19 from ASDA its worn on your wrist Sportsline Heart Monitor | Home Fitness | ASDA direct

Bruises are sign of technique needing attention - TGU, snatch, clean are technical exercises so form is crucial. Still some wrist bands at teh start sound a practical idea at the beginning. For TGU - Id use the lunge style. This way you can do lunges and reverse lunges seperately to help...

hi there Posture is vital - good form is always the way to go. If you have bruises for example on your wrists from say clean or snatch then its technique and form you need to consider. Proper technique will avoid this such as learning to 'punch' through rather than swing the kettlebell. No...

I did some long distance walking challenges e.g 24 peaks in 24 hours, and learned some techniques for walking more quickly over rough terrain. I walk my dogs for 8 miles and my best is 1hr 42m on a hilly walk. To go any fast prob means jogging and I limit my running due to knee ligament...

Hi there I dont use dvd's so cant comment on them, however if you are new to kettlebells take it slow. I recommend really learning the exercises esp compound ones such as snatch etc.., - Youtube will help, Steve Cotter shows some of the best way to hold the weight on youtube - and getting...

Hi there The best way to start is set some targets/goals and objectives. What do you want and when do you want it. Try and be specific and be honest. I have several goals, and set out over short, medium and long term. When you see how you progress it will help. If you can avoid the 'just...

Hi there I've never suffered (touch wood) with stitch even when doing some huge mileage in the past, but my pilates teacher (also a physio) is a runner and took me through this, and in her lesson we do belly breathing and breathing 'into muscles' which is weird but works. a stitch is cramp of...

I dont do a huge amount on the treadmill due to ligaments being bit dodgy but variety is the spice of life...add some intervals and set some targets. I have the following im doing 1. Set some targets - my short term is 5k in under 25 mins 2. a session where after warm up I do 2 mins at 90% max...

Hi there Im not a grunter. More exasperated and breathless. anyway if you grunt you wont be clenching your jaw - bad cos it invokes stress and stress creates cortisol the naughty hormone for fat storing. Id grunt away if I were you... For your tricep, possible nerve issues. My pilates teacher...

Ok a few days ago my misses was talking about her bingo wings. She asked what exercise will help....the answer is the one that burns the most calories. And that is exercising your biggest muscles not the small ones in your arms. Bicep and tricep are a fraction of the size of other muscles. You...