This email came all the way from India. Check it out because the problems Mif describes are very common in the Western world as well.
Hi my name is Mifra, and i currently live in India.I have just started working out with kettlebell.
I have a pair of 10 pounds and 15 pounds kettlebell. i read your website almost everyday for tips and workouts.
I am going to be married by Nov and as of now i am extremely overweight.
i am 5'2 , 66 kgs, i have gained 15 kgs in 1 year and have been desperate to lose all the weight.
i used to go to the gym and tried different diets. but my weight doesnt seem to budge.
i realised maybe i was doing something wrong and then read about kettlebell.
i am now trying to do the 200 swing challenge.
i was hoping if its possible if you could give me a workout to do for the next 2 months.
most of the weight is centered around my waist and i just cant seem to do anything.
please do reply back. will appreciate anything you can tell me .
thank you
regards
Mif
Hello Mif and thanks for reading Kettlebell Planet. I don't know if Mifra is a man or woman's name but those bells are really light for most men and probably a good weight for most women.
Also, congratulations on tying the knot!
To answer your question, let me start by saying that 5'2 and 66kg's (145lbs) is not extremely overweight, at least not by North American standard! You may have some fat to lose, but don't get so down on yourself.
Your first step is to start by measuring your chest, upper arms, waist, hips and thighs. This is your starting point. Record the measurements and date then do so every 2 weeks to record progress. Learn to forget about the weight your scale reads. It will fluctuate often due to water and measurements are really what matters for appearance. The ideal is a simple V shape for men, and the sexy hour glass shape for women. Nobody is going to weigh you and then decide if you look good!
Once you have your measurements it is time to take action. You mentioned that the excess weight you carry is around your waist. That is a major indicator of excessive insulin production (too many carbohydrates). I guarantee you are eating too many carbs like sugar and breads which causes insulin to be released. Insulin forces carbs and fat to be stored as body fat, most prominently around the waist. Bottom line, to lose body fat you must control insulin. To control insulin you have to rid your diet of excessive sugar and starches.
I spent a month in India last year, Bangalore to be exact. The diet there is healthier than the typical North American diet, but it is extremely high in starches like rice and grains, legumes such as lentils and beans, and high calorie drinks are extremely common. Here are some dietary tips:
- Drink lots of water, some tea or coffee
- No juice, pop, or those crazy flavoured yogurt drinks you guys love!
- Don't drink calories!
- Eliminate starches such as potatoes, rice and grains. If you are overweight it means you do not need the extra calories these foods provide.
- Replace starches with more vegetables
- If you are a vegan, as a lot of Indian's are, continue to eat legumes and dairy for protein.
- This will maintain muscle for you which will improve your tone.
- Eggs are a great addition for vegans.
- If you are not a vegan, increase your consumption of lean meats.
- Simply put, eat lots of veggies, some fruit, plenty of meat if you can, and eliminate junk food.
Eating this way will start to take the weight off you right away, especially if you are exercising regularly.
As for training, it is very hard for me to just write you a program without knowing more about you. Instead, here are some guidelines:
- Walk, walk, walk.
- Get at least 5 hours of walking in a week.
- This will help you burn off any remaining excess carbs (to prevent any more fat gain) and will improve your overall health unless you live in an extremely polluted city.
- A treadmill might be the key in that case.
- Kettlebell Training
- since you already have kettlebells, let's use them
- 3 days a week do the following
- Turkish Get-Ups
- 3 sets of 10 reps per side, more as your conditioning improves
- Halo
- Swings
- Clean and Press
- Rack Lunge
- 3 sets of 10 reps
- start with small lunges and work your way out as your co-ordination and strength improves (some people are so undertrained that lunges can be dangerous)
- You can do the 200 kettlebell swings each day if you want as well, but if you start experiencing chronic (long term) muscle pain, take a day or two off. You want to be in this for the long haul so take your time!
So are you can see it is actually really simple to lose weight. Start by taking measurements so you can track progress. Then clean up your diet by eliminating sugar and starches, replacing those calories with veggies and fruit. Lastly, exercise regularly. Go for lots of walks, hikes, bike rides and then hit the weights a few times a week. By losing body fat and building some muscle you really can transform your body in no time, but everything has to work together. As the saying goes, you can't out train a bad diet. Trust me I have tried!
Oh and one last point, get lots of sleep! Sleep will help your body rebuild from exercise, reduce stress (which helps you burn fat) and regulate insulin (which will prevent weight gain). Check out
this post for more information.
Good luck on your mission and I expect an invitation.
Nathan.
www.kettlebellplanet.com
Calgary, Alberta. Canada
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