[Sadsidioribre]

1st you are going to need to learn how to snatch a kettle bell or a dumbell. There are videos all over youtube, pick one. An average male should be able to start with 16 kilos or 35 pounds, and avarage female should start with a 12 kilo or 26 pounds. Go lighter if you have to.

Once you get your form down you can tear into this program. Form is very important, especially if you are using a kettlebell. Throwing a god damned cannon ball incorrectly can cause a lot of damage to you and anything or anyone else in your general vicinity.

Now. Start with this 5 minute test:

1st minute: 10 reps, or 1 rep per 6 seconds
2nd minute: 14 reps, or 1 rep per 4.2 seconds
3rd minute: 18 reps, or 1 rep per 3.3 seconds
4th minute: 22 reps, or 1 rep per 2.7 seconds
5th minute: All out, as many reps as possible

On the 5th minute DO NOT cheat. Stop as soon as the timer beeps, remember how many you did. That number corresponds to you cVO2max, it's the cadence that elicits your personal VO2max response.

If it's 24 or less get a lighter weight and try again when you get your shit together. If you get more than 40 get a heavier one and do the same.

Divide the number by 4 and round up. The result is the number of reps you need to perform every 15 seconds. So suppose you did 28 reps, divide by 4, you get 7. Do 7 reps in 15 seconds followed by 15 seconds of rest.

The goal is 80 sets of 7 you want to get there in 6 weeks. You can then move on to the next step...

Questions?

[MpbY5dkR]

Almost forgot, it's going to be hard to do this with a standard clock or stop watch, you'll need an interval timer. You can spend as much as you want to on one, I've found these to be the best for the money you spend:

http://www.gymboss.com/buy.php

My gymboss starts on zero and counts up. When I'm finished it says "thank you, sir."

[jurhoonee]

Thought you were gonna tell CR about suppliments.....as well?

[Romobencience]

1st you are going to need to learn how to snatch a kettle bell or a dumbell. There are videos all over youtube, pick one. An average male should be able to start with 16 kilos or 35 pounds, and avarage female should start with a 12 kilo or 26 pounds. Go lighter if you have to.

Once you get your form down you can tear into this program. Form is very important, especially if you are using a kettlebell. Throwing a god damned cannon ball incorrectly can cause a lot of damage to you and anything or anyone else in your general vicinity. Now. Start with this 5 minute test:

1st minute: 10 reps, or 1 rep per 6 seconds
2nd minute: 14 reps, or 1 rep per 4.2 seconds
3rd minute: 18 reps, or 1 rep per 3.3 seconds
4th minute: 22 reps, or 1 rep per 2.7 seconds
5th minute: All out, as many reps as possible

On the 5th minute DO NOT cheat. Stop as soon as the timer beeps, remember how many you did. That number corresponds to you cVO2max, it's the cadence that elicits your personal VO2max response.

If it's 24 or less get a lighter weight and try again when you get your shit together. If you get more than 40 get a heavier one and do the same.

Divide the number by 4 and round up. The result is the number of reps you need to perform every 15 seconds. So suppose you did 28 reps, divide by 4, you get 7. Do 7 reps in 15 seconds followed by 15 seconds of rest.

The goal is 80 sets of 7 you want to get there in 6 weeks. You can then move on to the next step...

Questions?

I don't know man, I use a community center, they have all the equipment, and my garage ( only free space to do this) looks like a pre-yard sale, all full of junk, i'm waiting for a communuy yard sale.

I'm 56, was out of shape ( fat, hypothyroid. dope and cig smoker) most of my life, finally started to take care of myself a few years ago when i was diagnosed as pre-diabetic. My blood tests now are very good, my HDL is up to 52 ( was at 35) my lDl was up to 200, now down to around 120. Took off a bunch of weight, but the workouts are giving me the stamina i need .

I'm getting good results, proly will get better from the kettle.

It' is intiminating the thought of grabbig that thing , maybe go to a gym and try it..THANKS!!

[Proodustommor]

Thought you were gonna tell CR about suppliments.....as well?

we covered that before, i know enough about biology.
Take liquid Co-Q ( water soluble ), eat a multi-vitamin ( gotta chew them for bio-availablity) krill oil, flax seed and bran in my Greek Yogurt.

Now If i can just keep off the sweets, always my down fall.

[leareliovag]

I asked about suppliments in the other thread, did you look into some L-Arginine and L-Ornithine?

You should also be getting about 1 gram of protein per pound of body weight either from your diet or from a suppliment of some kind. I try to get 2 grams per pound, that's a lotta god damned chicken breasts and hard boiled eggs to eat in one day so I drink a lot of whey. I've also been taking some ZMA at night before I go to bed, it's doing good things for me.

[AOE6q4bu]

I asked about suppliments in the other thread, did you look into some L-Arginine and L-Ornithine?

You should also be getting about 1 gram of protein per pound of body weight either from your diet or from a suppliment of some kind. I try to get 2 grams per pound, that's a lotta god damned chicken breasts and hard boiled eggs to eat in one day so I drink a lot of whey. I've also been taking some ZMA at night before I go to bed, it's doing good things for me.

It depends. I usually just drink whatever whey drink I can find at GNC, some are pretty expensive.

I never folowed up on that, to be honest, but i just found this:

http://www.gnc.com/product/index.jsp?productId=2133707

Not too expensive, and this with ANY whey protein drink should do the job.

Heading up to GNC Monday, i'll pick some up

[uranbigis]

It depends. I usually just drink whatever whey drink I can find at GNC, some are pretty expensive.

I never folowed up on that, to be honest, but i just found this:

http://www.gnc.com/product/index.jsp?productId=2133707

Not too expensive, and this with ANY whey protein drink should do the job.

Heading up to GNC Monday, i'll pick some up

Check the content of the whey you buy. If it's got creatine in it be sure to take in a little extra water. Creatine is pretty much high school boy stuff that makes you appear to be stronger than you are by saturating your muscles with water. You'll look swolt, son! You'll run into trouble if you don't take in enough water though.

All in all creatine isn't bad, in the long run it will help you build muscle and burn fat. Just make sure you stay hydrated.

[bestworkothlo]

we covered that before, i know enough about biology.
Take liquid Co-Q ( water soluble ), eat a multi-vitamin ( gotta chew them for bio-availablity) krill oil, flax seed and bran in my Greek Yogurt.

Now If i can just keep off the sweets, always my down fall.

Why would I need Co-Q10 if my heart is OK? Bran is good....

I eat a multi; Vit C; D3, (no sun here in God's country); n' I drink 2 oz of Univera's Xtra, (got a deal on 30 oz bottles or I would drink Xperia), Rhythmatax, (with resveratrol) in krill oil, Prime, (with lots of B vits n' DHEA).....

[Mugflefusysef]

Check the content of the whey you buy. If it's got creatine in it be sure to take in a little extra water. Creatine is pretty much high school boy stuff that makes you appear to be stronger than you are by saturating your muscles with water. You'll look swolt, son! You'll run into trouble if you don't take in enough water though.

All in all creatine isn't bad, in the long run it will help you build muscle and burn fat. Just make sure you stay hydrated.

I drink water like a fish, still belive in the "8 glasses a day", though i don't always get that much.

This is Florida, you sweat it out just breathing. Thanks!

[mikelangr]

Why would I need Co-Q10 if my heart is OK? Bran is good....

I eat a multi; Vit C; D3, (no sun here in God's country); n' I drink 2 oz of Univera's Xtra, (got a deal on 30 oz bottles or I would drink Xperia), Rhythmatax, (with resveratrol) in krill oil, Prime, (with lots of B vits n' DHEA).....

you might not, it is a general anti-oxident, and helps the mitochondria deliver energy to muscles(?) or some part of the body.

I have hypothyroid, and was on statins.

off the statins, Dr. recommends Co-Q for the other conditions i mentioned.

[gagagaridze]

"Vampires aren't the only villains vulnerable to garlic: Harmful bacteria also fall victim to the bulb's pungent mixture of compounds. Garlic could find use as a natural food preservative, but just how it destroys bacteria has been unclear. Now, researchers report that infrared and Raman spectroscopies provide a detailed account of garlic's war on bacteria (Anal. Chem., DOI"


http://pubs.acs.org/cen/news/89/i19/8919scene2.html


^^^^^ Interesting, Green tea is something we all should drink as well..... JR