Day 30 of 200 kettlebell swings daily for 30 days and my results. December 8, 2023
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- Опубліковано 15 жов 2024
- 30 day kettlebell swing challenge.
30 day challenge goal
1. Lose body fat. Especially around my midsection.
What I’m going to do over the next 30 days.
1. Alcohol free for the next 30 days.
2. Do the slow carb diet. (Book by Tim Ferris The 4hr body)
3. 30/30/30 protocol (30 grams of protein within 30 minutes of waking up followed by 30 minutes of steady state cardio)
4. My cardio will be 30 minutes of two handed kettlebell swings. 10 swings every 1:30 min for 20 rounds. Total 200 swings in 30 minutes.
5. I will still be doing my X3 push/pull workouts 4 days a week.
6. The protein I’ll be using in the morning for the 30/30/30 will be Perfect Aminos by BodyHealth.com
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Think of the fat around your middle as "the deep end of the pool". When you drain a pool, the deep end is the last part to dry up. Folks who go on a weight loss journey, but don't achieve the trim waist that they hoped for, didn't stay on the journey long enough to drain the deep end.
That is so true.
I never considered thinking of it that way (midsection) but makes total sense!
Low intesity cardio is your answer. The last place the fat will burn is in the midsection it will burn everywhere else including face first.
I went from 212 to 181 in 3 months eating just ground meat, eggs, cheese and sardines and nothing else and only ate when I was hungry. Diet has so much more effect than any workout.
I’m no expert but maybe switch out the ground meat for ground turkey or chicken breast every now and then. Red meat isn’t that great for the body. Either way, great job on the weight loss!!
@@AloneAgainstAll8855 You def dont know what you're talking about. We've all been lied to about everything, especially nutrition. Red meat is the most powerful of all proteins that's why they dont want you to eat it. So they lie about their carbon bullchit in order to brainwash socitey just like climate change is a hoax. Chicken and turkey are fed poo poo corn crap and lack the essentials fats, minerals and nutrients. Eat as much beef as you want as your brain is made up of 75% cholesterol. Oh and cholesterol is another lie to get people to take statin drugs.
No fruit or veg?
@@AloneAgainstAll8855 You have no idea what you're talking about. Eat more Beef
@@user-od4op6ng9yGo get an ultrasound of your liver. I can almost guarantee you have a fatty liver.
Don't underestimate the power of walking every day to help lose weight. If you have hills, even better.
LOL, don't overestimate it. You'd have to walk several kms every day, for a few months, and walk quickly, and be on a restricted diet all that time. Walking is healthy, that's true, but its does nothing for losing weight, especially the stubborn fat in the belly section.
@@ktom5262nah man. Walking is amazing when it's incorporated correctly into a program. Adding a weighted vest is absolutely beast. #ruck
@@ktom5262NOT TRUE
@@ktom5262thats just nonsense, you burn a lot of calories walking, it can help a lot for losing weight. 10000 steps a day will help a lot
I lost 50 pounds walking and eating clean.
I have a tip for you. After your kettlebell swings, go instantly into kettlebell deadlifts or kettlebell squats.
If youve done 200 swings then your body will probably have adjusted to it. So shock tour body in different ways.
I like that.
If you want to loose that gut ! Salad and salmon for 3 months only . 30 pushups a day ! And keep doing those bells . That part of the stomach and back area is always the last to go .
Inspirational and great training clip. Thanks for what you do.
Thank you for your support and comments..😎
@@B-raddDailyhow's the journey going? Lots of the time where we lose weight is determined by genetics. I too had a problem with bloating, reducing refined sugar/breads really helped me. Best of luck
@@JohnLocke1776 sugar is about 98% cut out and I mostly eat one ingredient foods. It’s a battle but there is not quit in this devil dog.
Good stuff fella . Try OMAD. I lost a lot around my waist. Low carb like you do and walking . Starting with kettlebell tomorrow if it turns up
Cheat days only reinforce the desire to cheat! Have you tried cutting ALL alcohol, sugar, and dairy from your diet? Also focus on max 60 grams fat per day…while significantly cutting calories consumed per day. No processed foods, lots of nuts, fruits, salads (minimal dressing), lean meats like chicken and fish. Add in push-ups to your daily workouts as well and maybe a single-leg exercise using your kettlebells.
Once you change your body chemistry the weight will come off around your middle but it takes time and discipline to trigger that…more than 30 days for sure but less than 90. All about desire…
How do you sleep? How is your day to day stress levels? These have all to do with the ability to lose weight. Even more than diet and caloric deficit in my opinion.
10 lbs is great man:) Just remember us guys generally want to hold our fat in our stomach and lower back, so that is one of the last places it tends to come off. As mentioned before Mark Wildman is good, Dan John, Lebe Stark....Dan John will have his 500 a day swing challenge soon with the new year, that'll pull pounds off of you;)
I just lost 21 lbs. on carnivore doing nothing but walking my dog for a minimum of a mile and sometimes up to 5 a day (but not often that long) and yard work. Weight loss is 80% diet and 20% exercise. What you are doing is great. I went the opposite direction and started with diet and moved onto my KB swings after 30 days. You rock! Keep it up. 10 lbs. in a month is freaking great. We are not in our 20's brother.
Maybe throw some sets of goblet squat sets into your workout. Working more of your quads and hammies will use more energy for sure. Check out Mark Wildman on this here youtube who teaches the big four KB movements for free. Yes he has an app but you don't need to buy it if you go back into his Kettlebell Design for Beginners series; AKA nerd math. It's good stuff.
Yes you are correct. Diet is what gets you lean. Over the 30 day challenge I was doing the slow carb diet that Tim Ferris promotes in his book 4 hr body.
During that month I was really learning how to cut out the junk food and keep my insulin down and enjoy the food I was eating. And I was enjoying the food. Starting January my next challenge will be diet and exercise together. I’m really driven to lose my belly fat and be lean. Right now I’m taking the rest of December off of any challenge. Kinda taking a body break for the next 2 weeks.
Thank you for your comments and support.
No lie this is energetic.....
Hi sir, I enjoying checking in on your progress, it's very motivating for me, we are roughly the same age. Congrats on the 30 challenge, 10lbs is very large weight loss in 30 days. Two things, I've found that helped me. First one is having a diet cheat day, once a week. I'm not sure if you are doing that or not. Over the M-F period my basal metabolism was hitting a set point, but I found having a one day spike, kind of jump started me out of plateau. Second one is consider getting a red light belt, near IR light, it uses LEDs. You just wrap it around your waist, 15-20 minutes on front, 15-20 minutes wrapped around back. This something you can do sitting down in the morning. Its tough to explain, but the red lights penetrate the skin slightly and reach fat cells near the dermis. It makes the fat cells leaky, which get processed out of the body, but not before the body uses some of the fat for energy. Use it every other day or something like back to back on Saturday/Sunday. Using it everyday, will cause diminishing returns and make the process less effective. Kind Regards.
Why thank you for your great comments. I have been doing a cheat day weekly. My day is Saturday and I eat everything I can get my hands on. As a matter of fact I have a box of Raisin Bran just waiting for me tomorrow morning. After that it’s game on. lol.
The rest of the week I’m pretty diligent on staying on my diet. I do think I need to trim the diet up a bit after the holidays. I’ll have to look and reducing my slow carb intake and upping my fat intake. Maybe just start at a carnivore only diet and work my up from there.
I have read about red light therapy and I’ll look into the belt. That sounds intriguing. I think my real problem is in insulin resistant. A lot of years of eating crap food. I need to do the real hard work and start from just meat and see that result. The physical work has never been my problem. It’s always been the fork. Starting January it’s game on. I want a flat belly for summer. 👍🏻😎💪🏼
Thank you for supporting and commenting.
Congratulations on the full 30 day.
Thank you. All my goals were not hit, but I did learn some things. I need to refine my diet even more to hit my goal of fat belly loss. lol. But the swings were a great benefit to my regular X3 workouts and very invigorating every morning. I will refine my challenge for January 👍🏻💪🏼.
@@B-raddDaily it not always about hitting goals . It is the fact you get out and put in the work everyday that is very motivating to me.
@@skin28420 👍🏻. That is also a daily goal. Be-rad daily. Do some work and make the body and mind feel good.
Thank you for your support and comments.
Add biking. Helped me out in that area along with get ups.
I’ve moved to 100 burpees and 100 kettlebell swings. I think this will be the key. Along with no beer. 😢. But the sacrifice is with it.
Well don’t go spilling ALL of the secrets! Good on you brother.
You know how awesome you said you feel on these days? Don't you want to continue feeling like that? Don't take a break this holiday and lose your progress, just ease up slightly. Do a 10 minute workout every day (e.g. 10 swings EMOM), that and a couple of short walks daily will help you feel good and maintain what you worked for. Meanwhile, enjoy those Christmas cookies (but keep your protein intake high). Then hit 2024 strong! I'm 55, and I know how consistency helps us more than intensity. You probably lost a lot of visceral fat, which is the more dangerous type of fat. Subcutaneous fat is more visible (and thus less appealing for us to see) but is a lot less dangerous to our health. That will go next. You probably have made a lot of progress that you can't see yet.
Thank you that insight. I’ll be back Monday with a 14 day moderate workout to finish out the year. This week I just needed a total break. 👍🏻💪🏼😎
How heavy is your kettle Bell.? How high should a beginner use to start out doing those?
@@toriwolf5978 I was using a 53lbs kettlebell for this experiment.
For a beginner it all depends on how much you exercise and if you are male or female. If female and a real beginner I would start with a 20lbs kettle. It’s has some good weight and you should feel the bell moving and your body responding to the movement.
My brother and I been dropping a shed of weight with fasting. Eg 1-3 days and then a 5 day. My brother did a 30 day alternate fast. 2 stone lighter at least. We are about your age.
I fasted back when I was working( it was easy then ) just don’t take food to work when you are working 16 hr shifts. But since then I have retired and in a 24/7 caretaker of my disabled wife. And let me tell you. When she wants to go out for lunch or dinner we go out. Plus, I’m cooking all of our dinners. You have no idea how hard it is to fast while you are making dinner for someone else. I have tried and only succeeded in making a 48 hr fast a couple of times in the last year. Plus lately I have upper my energy output for my workouts and if I doing get at least a little food I’ll have a melt down. lol. So the life style ( not a diet ) I’m trying to develop is just eating one ingredient food and don’t over eat. And when we go out to eat I’m trying to stay disciplined. It’s a continuous effort. But I know I’ll get there eventually. It’s a marathon not a sprint.
good job man! keep it up! little bit of criticism here, looking at the speed that the kettlebell is being raised, it looks like you are using your arms more than you should be. your arms should just be hooks that latch on to the kettlebell. the thing that should mainly be driving the kettlebell upwards is your explosive thrust from the posterior. also in terms of dieting and weight, make sure youre calculating what youre eating, you may find that you may be overeating.
Walk 30 minutes daily to drop weight. Then push it to 1 hour daily. Eat 1 strip of bacon & 2 eggs with black coffee or tea. No sugar. Drink 6 oz unsweetened grape fruit juice or eat 1/2 gr. fruit with each meal. At lunch eat all the meat you want & salad or veggies. At supper repeat lunch. At night 6 oz skim milk or tomatoe juice. No carrots or starchy veggies are permitted. Eat this for 10 days. pause 2 days=== eat what you wish. Then return to diet for 10 days. Then cycle is repeated until you achieve wgt. you choose.
Thank you. The walking is something I’ve done in the past. I think it didn’t work was because I was still eating a carb heavy diet. Over the 30 day kettlebell swing challenge I was very disciplined on following the slow-carb diet by Tim Ferris. I did see some results following the diet and I liked the diet. Next challenge I’ll definitely trim the diet down. I’ll definitely look at the diet plan for my next challenge.
Than you for you advice and support.
Kettlebells are faster and just better over all. Plus you build muscle and fat loss. Walking is boring and builds no muscle while burning fat.
@@BenjaminSanders-v9x kettlebells are fantastic for muscle building and fat loss all at the same time. That’s a plus plus in my book.
This might sound odd, but I had to quit dairy. Without changing anything else in my diet or workout routine, i lost my love handles and my waist and hip size went down almost 2 inch within 90 days. Within 30 days i noticed i could breathe better and i started sleeping better too.
If the goal is strickly lose fat around the gut, consider dropping all forms of dairy from your diet.
Seems to me that things are normal with you. You are losing about 2.5lbs a week and thats normal.
Also there is nothing you can do as regards diet or exercise to target belly fat. Its the first place to put it on and last place to leave no matter what you do. I lost 70lbs from diet and walking and i still had a bit of bellyfat left to go despite being skinny all over.
Great job ✅ What weight bell are you using?
That’s was a 53lb kettlebell.
Hi Brad, nice workout. I have a question. I would like to get into kettle bell training and I am wondering if I should get a 20kg or a 24kg kettle bell, do you have any recommendations on this? I want to do the basic exercises like swing, clean, jerk etc. I have been working out for a long time but never with kettle bells.
The thing i learned about kettlebells years ago is, start lite. If you have never swing a bell starting lite will give your body time to adjust to the new movements. You do not want to hurt your ligaments and tendons doing so thing new with a heavy weight. You should also just start with the two hand swing for a while. Ballistic movements are a great workout but I would advise going with a liter weight as you and your body learn the technique.
@@B-raddDaily okay, thank you👍
@@mrburrito31-pn9ieif you are pretty sure you'll stick with doing kettlebell movements, bells of steel makes an adjustable bell that's great. I would recommend that, it will save you in the long run.
I do 18/6 and a 36 fast every weekend. I am eating 3250 calories a day and I am now at 14% BF at 52. Try weekly carb cycling.
I’ve been doing two meals a day with about 3000 calories and 200g protein daily. I do do a 36 hr fast every month or so. I have cut alcohol out and don’t eat much sugary stuff. I can see the fat burning off my upper body but it’s just going slow on the midsection. But that’s always the last place. I just finish a grueling workout today and I’ll eat today but I’ll fast tomorrow on my active rest day. The easy part is the workouts. The hard part is the diet.
The quickest way to lose that last stubborn body fat is to do some fasting. Forty-eight hour fasts one after another, and you'll have six-pack abs in one or two weeks.
I’m going to give that protocol a try. I just need my wife to stop testing me with her constant wanting to go out for dinner..
have you tried switching the steak and burgers for chicken and fish?
When it comes to food, don`t go on a diet, you should eat the things you like, but in moderation, if you want to change your eating habbits you should aim to change it forever, not just for a short while to loose weight, the weight usually comes back when the diet end. My tip would be to eat whole food and cook it yourself, eat carbs, fats, proteins and greens to every meal. Greens helps to clean your colon and that increase your nutritionuptake. You could try to count cals but the important thing is to count for the entire week, not just day to day. You can end up in a cal surpluss if you binge too mutch in the weekend, cut down on sugars and alkohol, but you need not drop them completely unless you aim to compete. Look online for food tip.
Your advice is the way I usually go about eating. Moderation and eat the things I like. 👍🏻
Beast mode
Aren't you supposed to rest 1 or 2 days from excercise so muscles can grow? 🤔
Yes. That is normal bodybuilding program. But if you over load for a short time you can force growth.
Maybe going to 20 reps instead of 10 might help. The harder you breath the more carbon you are realeasing
I eat watermelon more than anything .....lemon water , green tea ... no fat foods
How long did you rest between sets?
This was an experiment I was doing. I think my rest time between swings was about 1 min. I was trying to stay in the sweet spot with my heart rate.
What app are you using for the workout?
It’s an iPhone app called (interval timer) made by Float tech ,LLC
It’s a great timer.
@@B-raddDaily ok
@@B-raddDaily I found one for Android, thanks.
You have t go to less than 20 grams of carb a day.
What does swinging the kettle bell do?
Well for me the best benefit I’ve gotten from kb swings has been hip flexibility and strength. Which has fixed my low back pain. Low back pain is usually the result of hip flexors strength and flexibility. Using your hips to power the kettlebell out of the hole strengthens these muscles. Also grip strength to hold onto the bell, leg strength and stability is required to maintain your position rooted to the ground. Your back and shoulders are activated keeping your posture firm and straight while the bell is swinging.
You should give it a try.
I would imagine after 30 days you could do more than 200, I would’ve added 50 more per day after the second or third week
Try out time restricted feeding along with your resistance and cardio training.
40 kg kettle bell 50 swings a day 1 month😊 needs to be more intence.
Do situps....that helps a lot...😂😂
wait was that naruto music
😍😍
The gut is the last place to lose fat. Keep ater
10 lbs in a month is a lot
Try setting the kettlebell underneath your butt. When you grab underneath you your hips automatically go back and come forward when you swing.
Carnivore is the answer. No carbs. You'll see.
That’s starting January 👍🏻😎
your swings are slow and not explosive
Not heavy enough
Жировая ткань уходит,мышцы кора больше стали💯
Instead of doing a higher protein diet do the opposite. Drop all animal products from your diet and replace the meat with beans and potatoes. In other words go on an all carb diet. By carbs I don't mean simple carbs but whole grains, vegetables and fruit. You will drop weight rapidly.
Cut all animal products out from r two weeks and then you can put them back in but keep them to only a small portion of your diet. Eat one meat meal every 4-5 meals and the rest stick to carbs. You will drop weight and maintain it and your energy level will go through the roof.
Товстенький як я
great pecs
Protein shakes bro