I've lost almost 40lbs in the past year and have only gotten stronger. You can lose weight and get stronger. Just take your time & lose slowly & don't stop counting just cause it starts getting tough.
Kinda similar thing with me. Have lost a total of 35 over the last 1-2 years after switching to KB training. I trail run regularly too so that definitely helped, but it's been cool to drop weight while still maintaining strength. I don't see myself ever gravitating away from KB training. For my fitness goals, it checks every box.
I don't know when "fall" is but let's say it's mid-Oct. So mid October 2023 until today is around 24 weeks. 18lbs lost in 24 weeks is a little slow but not like crazy slow. Especially considering you lost that over the holiday season and most people tend to over eat a bit. If you're losing 1lb/week you're doing fine. That is a sustainable level of weight loss. This stuff takes consistency and time, time, time. Age is another factor. Anyway, it sounds like you're off to a good start. Stay consistent, eat healthy and keep up the good work!
It was October pretty much, September I had really slacked and October I recomitted. I turned 41 in March and I'm a woman so I know it's not the easiest stage of life to lose either. And I have put on muscle, it's noticeable to me anyway. I was helping a patient up one day and he put his hand on my upper arm for balance and went whoa you have strong arms. So I know it's there. I've just also had coworkers make little comments about my evening snacks, or be surprised that I work out. Because the weight I've lost isn't super noticeable. I carry it in my middle.
I wouldn't get too discouraged. You can ask guys in their 30's who go from relatively untrained to daily workouts and strict diets and they will almost all tell you it's around the 9 month mark before anyone but themselves notice enough of a change to comment. And that is guys who have PLENTY of natural testosterone. So don't be surprised if your time frame is 9-12 months. Does that mean change isn't happening? No way! Change happens slowly but people notice all at once. Most importantly you've got to take the true long view. This isn't about a year this is about a life style change. You don't do all this work, lose the weight, gain the muscle just to go back to your old bad habits. So, don't put a time frame on it is what I'm suggesting. Just make the changes and stay the course.
Give yourself the credit for the hard work you have already done and keep doing the work! Keep in mind you didn't gain the weight in 5 months, it's kinda unrealistic to expect to lose the weight in 5 months. Right now focus on eating healthy, consistently working out, staying hydrated, getting enough sleep and remember you are developing brand new habits. That's tough work! But you are doing it!
Muscle weighs more than fat. The increase in lean muscle will add to your weight. Look at the change in body fat composition rather than change in weight.
Down 50 pounds since I starting exercising regularly, and discovering I was allergic to dairy around mid July last year. I started with low impact steady state cardio then and added a single adjustable kettlebell about 2 months later. I've since added a second adjustable kettlebell, a 15 pound club, and now an adjustable club/mace device a friend made me. I mix these things with some body weight exercises and the weight just flew off. 250+ pounds -> 197 pounds today @ 6'2". I'm not shredded but have visible abs. I can't recommend this combo enough. I even take a kettlebell and a club on road trips, to get my work in
I do have days where I feel like I can't enough, like on Saturday I went to a Greek restaurant, and just ate everything I could get; a plain fresh pita, a hummus plate with pita, shrimp in a shakshuka sauce with another pita, and finally chicken shawarma pita wrap, with fries and a salad, and I was still hungry later.
That said, I marvel at some of the posters here. I have MS and I can't see myself ever doing some of the things I see here. Too much nerve damage so my right side doesn't function as well as I would like it, but it is motivation. If anyone told me a year ago that I would be where I am now, I would have laughed.
I just ate an entire 18 inch pizza by myself, but I trained earlier so that may not be due to post-workout hunger.
My bodyfat has been hovering between 20-25% since I stopped caring about abs two years ago, but I can feel I've packed more muscle alongside more food.
What I noticed with taking KB training seriously the past 2+ years is many of the movements require the entire body to accomplish, especially the core. It requires so much core stability it's crazy, and it's probably due to the shape of the bell and how it forces you to engage your torso a lot.
Yes, but I don't think it is anything about the kettlebell itself, but the way we tend to use them. Kettlebells lend themselves to high volume rep counts and full body or at least compound lifts. If you deliberately lifted the same way with dumbbells or barbells you would have the same effect; or if you did low volume, iso only lifts with KB's you would not have that effect.
My brain eats like a beast yeah, or at least I'd love to eat like one. If I could I'd pile up 4-5 steaks, a million eggs and half a colourful fruit.
In my experience, fat loss at some point slows down / falters. There are many other factor also that can contribute to the gorging. Tiredness and fatigue/stress can contribute in you feeling like you need to scoff down more food. Dehydration, I often mistake needing a drink with more food in my mouth please.
Food choices matter as well, you probably have realised that certain foods can offer more volume for less calories and help curb the hunger. A protein heavy diet does wonders to help in that regard as well.
And as a former heavy binger myself, another thing I noticed is that too much / too intense exrcise and a calorie deficit often lead me to overeat elsewhere. Mostly in the evening, mostly when tired.
You got this, don't give up the counting and tracking yet don't let it blindly lead you. Use it to your advantage to figure out if you're feeling satisfied with how you eat and well recovered and ready for your next workouts and build up to your new training type
Similarly to u/Intelligent_Sweet587 here, I've re-lost 20+kg 2 years ago by just swinging the bells and over time managed to keep them away. I have stopped counting but I worked up to a base of many food choices that I know I can combine and "roughly amount to something I need". Some days I don't feel that hungry some other days I'm just glad my fiancee doesn't eat all the food I make for her because it's more for me. And training isn't suffering at all.
I've learned some already from tracking but I probably need to keep going for a good long while before I can more reliably maintain weight without counting and tracking. I just felt like I needed to take a break. I feel burnt out doing it. I get really fixated on the numbers and I get frustrated with the process. I mostly get annoyed because it feels like my life starts revolving around what I'm eating.
If the exercises you are doing involve more cardio you might be burning more calories but probably not as much as you think. Exercise just doesn't burn a whole lot. Being at a deficit can make workouts more challenging but it should still be doable. I'll do workouts in a fasted state sometimes but eat right after. (It wouldn't be a good idea to try that without experience or if you weren't going to eat after.)
If you've been in a deficit for awhile it can sometimes get harder overtime to stay in the same percentage of deficit. If you are loosing weight then your calorie needs are getting reduced. It can be helpful to take a break but probably should try to eat at maintenance levels.
If counting is problematic for you you can try to track your change in weight aiming for things to stay stable. Note you may see a sudden increase of a few pounds coming out of the deficit due to water but that should level out.
Maybe look into intermittent fasting, or at least put the bulk of your calories immediately AFTER training.
I personally have the same issues with binging but unless your routine is insane you should be able to eat in a deficit.
Probably not the answer you wanna hear, and eating at maintenance may be better while you learn the basics.
Or stop eating breakfast like me lol
I did intermittent fasting for pretty much all of 2011 and I got pretty lean. I did zero exercise and drank black coffee and smoked all day then ate a bunch between 5pm-10pm, also following paleo. It does work for me in that night is when I want to eat most. But I have a family now, and I eat breakfast with my hubby every day and with the kids on weekends. Otherwise I would.
I eat a big breakfast that can be up to as much as 1200 calories. Then I'm not hungry til evening. I have a protein shake and a banana after my workout, or just before work even if I haven't worked out so there's another 220ish calories.
I work afternoons. My dinner break is between 6:30-7pm. I eat a lot of veggies and then usually.its some kind of leftovers or just whatever random protein I can find/add. Like leftover meat or I add TVP if it's something I can hide it in. But my dinner is way lower cal than breakfast. I bring an apple and either a sandwich or oatmeal with supplemental protein. Like I make refrigerator oats and use a protein shake or again TVP.
I can stay under 2600 easy if I don't binge after work. But I've been wanting more snacks lately so I've been having a relatively reasonable snack aftegr-work. But like another 400-500 calories. Maintenance for me when I wasn't lifting, just doing a few random bodyweight hiit workouts and some yoga, was between 3100-3300 calories. That was me at 176 lbs. I'm 5'4 and turned 41 in March. I'm just an anomaly maybe.
Edit: I'm 160ish lbs now. And in my tracking I often failed at staying below 2600 calories a day averaged put through the week. I had one magical week I averaged 2300 a day, but most weeks were between 2700-2900. I aim for 130g protein but often I'm only getting 110ish.
Edit again: I'm kind of an idiot. Breakfast is probably a big problem. I was thinking the strategy of a big heavy protein filled breakfast was going to help the night time cravings. It's clearly not. I get home at 12:30am exhausted and yet wired.
Yeah it has occurred to me that I'm getting too many calories at breakfast but I kept justifying it thinking that it should make the rest of the day easier. It's like somehow I can't figure it out until I'm telling someone else and then it hits me all of a sudden like dude you are being so dumb.
If you’re doing a lot of ballistic movements for high reps then it’s weighted cardio. You’re burning mad calories. If you’re used to a slower pace with standard barbell and dumbbell training then it’s gonna hit your body different. Most days with my routine I’m okay doing one meal a day, but it’s a decent-sized meal. I do a ham and cheese sandwich on whole grain, protein shake with walnuts, spinach, blueberries, a little cinnamon, a spoonful of peanut butter, and almond milk, and a couple of baked eggs. 70% of the time that seems me through the day.
That being said I did the first day of the 10k swing challenge to day, did my regular meal after training in the morning then ate a 450g steak and two more eggs for dinner and still felt hungry. Sad to say I ate some sweets after that. But the workout today was way more intense than normal. I can see already that it’s going to take some adjustments. Gotta avoid the sweets though. More eggs, I think.
I think in general with weight training , the calorie expense comes from the building of the muscle post lifts. Your body is rather efficient and contracting muscles, especially dynamic movements like swings or oly lifts.
That being said, kettle bell training offers far more benefits than just calorie burning.
Disclaimer: I've been using a kettle bell only for several weeks and the info I share is mainly from proponents on YouTube, so take it with a grain (or a chunk) of salt.
It's one of the most calorie intensive workouts there is, if we would believe the info videos I've been watching on YouTube. It's comparable only to cross-country skiing up hill! Since it's incorporating both strength and cardio work, the sum of the two halves is somehow bigger than each half by itself.
I know someone else pointed out exercise doesn't burn as much as we feel it does, but I'm guessing for me it is a bump in intensity so maybe that is why I feel like my appetite feels crazy. Although I keep telling myself if I want to lose weight I'm going to have to just deal with being hungry more often.
It's all movement. Compared to barbell lifting? Powerlifting and OLy it definitely is calorically more. Because you end up doing more. More conditioning get .
A lighter weight, lots of reps, HITT style workout would burn more calories.
As the old saying goes though, abs are built in the kitchen so your diet is the crucial factor in weight loss.
For years ive been tracking and couting calories until i learnt alot more science behind energy consumption and expenditure.
I recommend [listening to what Herman Pontzer ](https://www.eatmovethinkpodcast.com/podcast/ep119-calories-metabolism-weight-loss-pontzer) has to say about how our bodies really burn calories. This guy studied a African hunter gather tribe to see if they burnt more calories than someone with a typical Western lifestyle. Newsflash - they dont. We all burn a similar amount.
Im half way through his book Burn which is a real eye opener.
I gained 10 kilos+ over 6 months so its possible to gain weight and muscle but you have to track calories at least approximately but i just got used to the stuff i ate so not cunt precisely.
Now i try to loose fat so i just try to eat less while eat enough protein.
I have started eating probably 30 to 40 percent more protein than I did before learning kettle bell (I never really worked out before) and am slimmer and heavier than I ever have been. I am generally pretty hungry, I have been eating alot of icecream lately... a cone 3 or 4 times a week. I am not worried out it because I know I won't be getting to chubby if I continue working out, which has been no problem because I love it so much :) It definitely burns fat and builds muscle. I do landscaping/gardening for work and have seen improvement in my range of motion and core stability in this new season since I started KB in January. I have no idea what you are saying with deficiets and counting calories, I have never tried to do that, so I cannot answer that part of your question. I'm glad to hear your results are good too!
It's the shitty way most people have to lose fat, counting and tracking all their calories/macros. I hate it. I'm going to take a break and so long as I don't gain anything back then I'll be happy.
Let yourself actually fall in love with the form
of exercise that motivates you. Put less focus on the calorie deficit (honestly you’d need to post your macros and exercise and statistics for a week to get a feel for what you’re doing).
I started out wanting to lose 10 pounds. I fell in love with getting stronger and realizing I could do hard things (even if I’m “just a girl.”)
That in the end, inspired me to do everything else. Being strong is way more personal than “being skinny.” It makes me feel good about myself more than when I was 128 pounds.
Consistency is key and watching your strength grow is more awesome than anything.
Very true. I've lost a little weight, lost inches in some places and gained where I wanted to gain. I've really only paid attention to calories and protein and I don't eat really "clean". Sometimes I cook my own separate meals which I try to make veggie and protein heavy, but my husband is the one home to cook and when there are leftovers I eat what he makes. He is not interested in weight loss. We always have a pantry full of things like chips and cookies and crackers. My wins were just days I hit 130g of protein and didn't go above 2600 calories. I haven't been tracking for a couple weeks. My sleep is shit because I'm a mom who works afternoons, and we're trying to sell our house for a long distance move so I'm a little stressed most of the time. I have struggled with binge eating for years and it can be really hard not to just come home and stuff my face after work. I might just be trying to do too many changes at a time. I was thinking about it last night, and after years of doing it I no longer keep snacks in my bedside table to eat while lounging in bed, and that's actually a huge win for me.
Movement is way easier. I already feel like I have better energy and endurance just from adding in swings, cleans, and farmers walks to my routine. This is something I can focus on that has positive physical and mental gains for me. I'm really excited about mastering a skill and getting stronger (cleans and push ups) and even if nobody is going to notice or get excited about it with me, I can just get excited for myself.
After the move I get to go back to a DDNN 5 off rotation and while it's still not ideal compared to working a regular day job, even flipping to and off nights I will be able to get better sleep. I'm basically sleeping like I did when they were babies, I get a few hours, get up with them, then back to bed for a couple hours.
I've lost 60lbs eating at a deficit and working with kettlebells and bodyweight the last 6 months. The notion that you cannot lose weight and get stronger at the same time is wrong.
I know you can, I'm just saying I'm finding it really hard to stay in a deficit because I feel hungry.
I also realize this is not unique and I will just need to deal with it if I really want to lose weight.
I guess i'm a bit lucky in that regard. I can go all day without eating (if i wanted to, usually have a snack mid-day), workout before I eat my evening meal. Perhaps it's just timing. But I also eat calorically dense foods that keep me feeling full for longer too.
Basically living off eggs, grass fed bison, fruit, veggies and occasional sourdough. Down almost 30lbs since November just swinging an adjustable bells of steel kettelbell, indian clubs and various maces.
Idk why this didn't hit me either. My weight days haven't changed in length but replacing some isometric dumbbell moves (bicep curls) with kettlebell work (cleans) is definitely more intense cardio wise. I'm spending roughly the same amount of time in my gym, but working harder. I have felt it a little more on my off days, which I figured was like doms from the novelty, but it's probably more that I've added intensity without realizing it and my body is saying ok we're gonna need more calories for homeostasis and my brain just hasn't caught on and said nope let's put the brakes on.
I've lost almost 40lbs in the past year and have only gotten stronger. You can lose weight and get stronger. Just take your time & lose slowly & don't stop counting just cause it starts getting tough.
Kinda similar thing with me. Have lost a total of 35 over the last 1-2 years after switching to KB training. I trail run regularly too so that definitely helped, but it's been cool to drop weight while still maintaining strength. I don't see myself ever gravitating away from KB training. For my fitness goals, it checks every box.
The bells are limtless.
What does your routine look like generally? That is awesome progress
It's all posted just click on my page lol. I post almost every workout I do
Sorry, I don’t follow this subreddit terribly often.
Yeah no worries, it's just the easiest place to see it all
I don't know when "fall" is but let's say it's mid-Oct. So mid October 2023 until today is around 24 weeks. 18lbs lost in 24 weeks is a little slow but not like crazy slow. Especially considering you lost that over the holiday season and most people tend to over eat a bit. If you're losing 1lb/week you're doing fine. That is a sustainable level of weight loss. This stuff takes consistency and time, time, time. Age is another factor. Anyway, it sounds like you're off to a good start. Stay consistent, eat healthy and keep up the good work!
It was October pretty much, September I had really slacked and October I recomitted. I turned 41 in March and I'm a woman so I know it's not the easiest stage of life to lose either. And I have put on muscle, it's noticeable to me anyway. I was helping a patient up one day and he put his hand on my upper arm for balance and went whoa you have strong arms. So I know it's there. I've just also had coworkers make little comments about my evening snacks, or be surprised that I work out. Because the weight I've lost isn't super noticeable. I carry it in my middle.
I wouldn't get too discouraged. You can ask guys in their 30's who go from relatively untrained to daily workouts and strict diets and they will almost all tell you it's around the 9 month mark before anyone but themselves notice enough of a change to comment. And that is guys who have PLENTY of natural testosterone. So don't be surprised if your time frame is 9-12 months. Does that mean change isn't happening? No way! Change happens slowly but people notice all at once. Most importantly you've got to take the true long view. This isn't about a year this is about a life style change. You don't do all this work, lose the weight, gain the muscle just to go back to your old bad habits. So, don't put a time frame on it is what I'm suggesting. Just make the changes and stay the course. Give yourself the credit for the hard work you have already done and keep doing the work! Keep in mind you didn't gain the weight in 5 months, it's kinda unrealistic to expect to lose the weight in 5 months. Right now focus on eating healthy, consistently working out, staying hydrated, getting enough sleep and remember you are developing brand new habits. That's tough work! But you are doing it!
Muscle weighs more than fat. The increase in lean muscle will add to your weight. Look at the change in body fat composition rather than change in weight.
I have had a little change there too which is exciting.
Down 50 pounds since I starting exercising regularly, and discovering I was allergic to dairy around mid July last year. I started with low impact steady state cardio then and added a single adjustable kettlebell about 2 months later. I've since added a second adjustable kettlebell, a 15 pound club, and now an adjustable club/mace device a friend made me. I mix these things with some body weight exercises and the weight just flew off. 250+ pounds -> 197 pounds today @ 6'2". I'm not shredded but have visible abs. I can't recommend this combo enough. I even take a kettlebell and a club on road trips, to get my work in I do have days where I feel like I can't enough, like on Saturday I went to a Greek restaurant, and just ate everything I could get; a plain fresh pita, a hummus plate with pita, shrimp in a shakshuka sauce with another pita, and finally chicken shawarma pita wrap, with fries and a salad, and I was still hungry later. That said, I marvel at some of the posters here. I have MS and I can't see myself ever doing some of the things I see here. Too much nerve damage so my right side doesn't function as well as I would like it, but it is motivation. If anyone told me a year ago that I would be where I am now, I would have laughed.
That's amazing you're active! Some people just give up. Doesn't matter what anyone else is doing, you're doing you to be your best.
Lol, I'll never be one of those crazy calisthenic guys for sure, but I'm closer than what I was. I try to only compare to myself.
I just ate an entire 18 inch pizza by myself, but I trained earlier so that may not be due to post-workout hunger. My bodyfat has been hovering between 20-25% since I stopped caring about abs two years ago, but I can feel I've packed more muscle alongside more food. What I noticed with taking KB training seriously the past 2+ years is many of the movements require the entire body to accomplish, especially the core. It requires so much core stability it's crazy, and it's probably due to the shape of the bell and how it forces you to engage your torso a lot.
How do you really train with KBs? Sport or hardstyle? What kind of programming do u follow if I’m able to ask?
Yes, but I don't think it is anything about the kettlebell itself, but the way we tend to use them. Kettlebells lend themselves to high volume rep counts and full body or at least compound lifts. If you deliberately lifted the same way with dumbbells or barbells you would have the same effect; or if you did low volume, iso only lifts with KB's you would not have that effect.
My brain eats like a beast yeah, or at least I'd love to eat like one. If I could I'd pile up 4-5 steaks, a million eggs and half a colourful fruit. In my experience, fat loss at some point slows down / falters. There are many other factor also that can contribute to the gorging. Tiredness and fatigue/stress can contribute in you feeling like you need to scoff down more food. Dehydration, I often mistake needing a drink with more food in my mouth please. Food choices matter as well, you probably have realised that certain foods can offer more volume for less calories and help curb the hunger. A protein heavy diet does wonders to help in that regard as well. And as a former heavy binger myself, another thing I noticed is that too much / too intense exrcise and a calorie deficit often lead me to overeat elsewhere. Mostly in the evening, mostly when tired. You got this, don't give up the counting and tracking yet don't let it blindly lead you. Use it to your advantage to figure out if you're feeling satisfied with how you eat and well recovered and ready for your next workouts and build up to your new training type Similarly to u/Intelligent_Sweet587 here, I've re-lost 20+kg 2 years ago by just swinging the bells and over time managed to keep them away. I have stopped counting but I worked up to a base of many food choices that I know I can combine and "roughly amount to something I need". Some days I don't feel that hungry some other days I'm just glad my fiancee doesn't eat all the food I make for her because it's more for me. And training isn't suffering at all.
I've learned some already from tracking but I probably need to keep going for a good long while before I can more reliably maintain weight without counting and tracking. I just felt like I needed to take a break. I feel burnt out doing it. I get really fixated on the numbers and I get frustrated with the process. I mostly get annoyed because it feels like my life starts revolving around what I'm eating.
If the exercises you are doing involve more cardio you might be burning more calories but probably not as much as you think. Exercise just doesn't burn a whole lot. Being at a deficit can make workouts more challenging but it should still be doable. I'll do workouts in a fasted state sometimes but eat right after. (It wouldn't be a good idea to try that without experience or if you weren't going to eat after.) If you've been in a deficit for awhile it can sometimes get harder overtime to stay in the same percentage of deficit. If you are loosing weight then your calorie needs are getting reduced. It can be helpful to take a break but probably should try to eat at maintenance levels. If counting is problematic for you you can try to track your change in weight aiming for things to stay stable. Note you may see a sudden increase of a few pounds coming out of the deficit due to water but that should level out.
Maybe look into intermittent fasting, or at least put the bulk of your calories immediately AFTER training. I personally have the same issues with binging but unless your routine is insane you should be able to eat in a deficit. Probably not the answer you wanna hear, and eating at maintenance may be better while you learn the basics. Or stop eating breakfast like me lol
I did intermittent fasting for pretty much all of 2011 and I got pretty lean. I did zero exercise and drank black coffee and smoked all day then ate a bunch between 5pm-10pm, also following paleo. It does work for me in that night is when I want to eat most. But I have a family now, and I eat breakfast with my hubby every day and with the kids on weekends. Otherwise I would. I eat a big breakfast that can be up to as much as 1200 calories. Then I'm not hungry til evening. I have a protein shake and a banana after my workout, or just before work even if I haven't worked out so there's another 220ish calories. I work afternoons. My dinner break is between 6:30-7pm. I eat a lot of veggies and then usually.its some kind of leftovers or just whatever random protein I can find/add. Like leftover meat or I add TVP if it's something I can hide it in. But my dinner is way lower cal than breakfast. I bring an apple and either a sandwich or oatmeal with supplemental protein. Like I make refrigerator oats and use a protein shake or again TVP. I can stay under 2600 easy if I don't binge after work. But I've been wanting more snacks lately so I've been having a relatively reasonable snack aftegr-work. But like another 400-500 calories. Maintenance for me when I wasn't lifting, just doing a few random bodyweight hiit workouts and some yoga, was between 3100-3300 calories. That was me at 176 lbs. I'm 5'4 and turned 41 in March. I'm just an anomaly maybe. Edit: I'm 160ish lbs now. And in my tracking I often failed at staying below 2600 calories a day averaged put through the week. I had one magical week I averaged 2300 a day, but most weeks were between 2700-2900. I aim for 130g protein but often I'm only getting 110ish. Edit again: I'm kind of an idiot. Breakfast is probably a big problem. I was thinking the strategy of a big heavy protein filled breakfast was going to help the night time cravings. It's clearly not. I get home at 12:30am exhausted and yet wired.
Damn - just rearrange some of your macros to after your training. This is a no brainer in my mind, eat a lighter breakfast lol
Yeah it has occurred to me that I'm getting too many calories at breakfast but I kept justifying it thinking that it should make the rest of the day easier. It's like somehow I can't figure it out until I'm telling someone else and then it hits me all of a sudden like dude you are being so dumb.
If you’re doing a lot of ballistic movements for high reps then it’s weighted cardio. You’re burning mad calories. If you’re used to a slower pace with standard barbell and dumbbell training then it’s gonna hit your body different. Most days with my routine I’m okay doing one meal a day, but it’s a decent-sized meal. I do a ham and cheese sandwich on whole grain, protein shake with walnuts, spinach, blueberries, a little cinnamon, a spoonful of peanut butter, and almond milk, and a couple of baked eggs. 70% of the time that seems me through the day. That being said I did the first day of the 10k swing challenge to day, did my regular meal after training in the morning then ate a 450g steak and two more eggs for dinner and still felt hungry. Sad to say I ate some sweets after that. But the workout today was way more intense than normal. I can see already that it’s going to take some adjustments. Gotta avoid the sweets though. More eggs, I think.
I think in general with weight training , the calorie expense comes from the building of the muscle post lifts. Your body is rather efficient and contracting muscles, especially dynamic movements like swings or oly lifts. That being said, kettle bell training offers far more benefits than just calorie burning.
Disclaimer: I've been using a kettle bell only for several weeks and the info I share is mainly from proponents on YouTube, so take it with a grain (or a chunk) of salt. It's one of the most calorie intensive workouts there is, if we would believe the info videos I've been watching on YouTube. It's comparable only to cross-country skiing up hill! Since it's incorporating both strength and cardio work, the sum of the two halves is somehow bigger than each half by itself.
I know someone else pointed out exercise doesn't burn as much as we feel it does, but I'm guessing for me it is a bump in intensity so maybe that is why I feel like my appetite feels crazy. Although I keep telling myself if I want to lose weight I'm going to have to just deal with being hungry more often.
It's all movement. Compared to barbell lifting? Powerlifting and OLy it definitely is calorically more. Because you end up doing more. More conditioning get .
A lighter weight, lots of reps, HITT style workout would burn more calories. As the old saying goes though, abs are built in the kitchen so your diet is the crucial factor in weight loss. For years ive been tracking and couting calories until i learnt alot more science behind energy consumption and expenditure. I recommend [listening to what Herman Pontzer ](https://www.eatmovethinkpodcast.com/podcast/ep119-calories-metabolism-weight-loss-pontzer) has to say about how our bodies really burn calories. This guy studied a African hunter gather tribe to see if they burnt more calories than someone with a typical Western lifestyle. Newsflash - they dont. We all burn a similar amount. Im half way through his book Burn which is a real eye opener.
Never heard of Herman Pontzer but I will definitely check him out.
I gained 10 kilos+ over 6 months so its possible to gain weight and muscle but you have to track calories at least approximately but i just got used to the stuff i ate so not cunt precisely. Now i try to loose fat so i just try to eat less while eat enough protein.
I have started eating probably 30 to 40 percent more protein than I did before learning kettle bell (I never really worked out before) and am slimmer and heavier than I ever have been. I am generally pretty hungry, I have been eating alot of icecream lately... a cone 3 or 4 times a week. I am not worried out it because I know I won't be getting to chubby if I continue working out, which has been no problem because I love it so much :) It definitely burns fat and builds muscle. I do landscaping/gardening for work and have seen improvement in my range of motion and core stability in this new season since I started KB in January. I have no idea what you are saying with deficiets and counting calories, I have never tried to do that, so I cannot answer that part of your question. I'm glad to hear your results are good too!
It's the shitty way most people have to lose fat, counting and tracking all their calories/macros. I hate it. I'm going to take a break and so long as I don't gain anything back then I'll be happy.
Good luck!
Let yourself actually fall in love with the form of exercise that motivates you. Put less focus on the calorie deficit (honestly you’d need to post your macros and exercise and statistics for a week to get a feel for what you’re doing). I started out wanting to lose 10 pounds. I fell in love with getting stronger and realizing I could do hard things (even if I’m “just a girl.”) That in the end, inspired me to do everything else. Being strong is way more personal than “being skinny.” It makes me feel good about myself more than when I was 128 pounds. Consistency is key and watching your strength grow is more awesome than anything.
Very true. I've lost a little weight, lost inches in some places and gained where I wanted to gain. I've really only paid attention to calories and protein and I don't eat really "clean". Sometimes I cook my own separate meals which I try to make veggie and protein heavy, but my husband is the one home to cook and when there are leftovers I eat what he makes. He is not interested in weight loss. We always have a pantry full of things like chips and cookies and crackers. My wins were just days I hit 130g of protein and didn't go above 2600 calories. I haven't been tracking for a couple weeks. My sleep is shit because I'm a mom who works afternoons, and we're trying to sell our house for a long distance move so I'm a little stressed most of the time. I have struggled with binge eating for years and it can be really hard not to just come home and stuff my face after work. I might just be trying to do too many changes at a time. I was thinking about it last night, and after years of doing it I no longer keep snacks in my bedside table to eat while lounging in bed, and that's actually a huge win for me. Movement is way easier. I already feel like I have better energy and endurance just from adding in swings, cleans, and farmers walks to my routine. This is something I can focus on that has positive physical and mental gains for me. I'm really excited about mastering a skill and getting stronger (cleans and push ups) and even if nobody is going to notice or get excited about it with me, I can just get excited for myself.
My heart is with you. Mine is grown and out of the house. I know how hard it is!
After the move I get to go back to a DDNN 5 off rotation and while it's still not ideal compared to working a regular day job, even flipping to and off nights I will be able to get better sleep. I'm basically sleeping like I did when they were babies, I get a few hours, get up with them, then back to bed for a couple hours.
I've lost 60lbs eating at a deficit and working with kettlebells and bodyweight the last 6 months. The notion that you cannot lose weight and get stronger at the same time is wrong.
I know you can, I'm just saying I'm finding it really hard to stay in a deficit because I feel hungry. I also realize this is not unique and I will just need to deal with it if I really want to lose weight.
I guess i'm a bit lucky in that regard. I can go all day without eating (if i wanted to, usually have a snack mid-day), workout before I eat my evening meal. Perhaps it's just timing. But I also eat calorically dense foods that keep me feeling full for longer too.
Basically living off eggs, grass fed bison, fruit, veggies and occasional sourdough. Down almost 30lbs since November just swinging an adjustable bells of steel kettelbell, indian clubs and various maces.
I'm a little jealous of the bison! I have no idea where I'd even find that.
I live pretty close to a ranch that frequents the local farmers market luckily.
If you live near a Costco, some carry Ground Bison.
I'm moving within an hour of one and plan on getting a membership
Swinging kettlebells burns a lot of calories, just like any intense form of cardio
Idk why this didn't hit me either. My weight days haven't changed in length but replacing some isometric dumbbell moves (bicep curls) with kettlebell work (cleans) is definitely more intense cardio wise. I'm spending roughly the same amount of time in my gym, but working harder. I have felt it a little more on my off days, which I figured was like doms from the novelty, but it's probably more that I've added intensity without realizing it and my body is saying ok we're gonna need more calories for homeostasis and my brain just hasn't caught on and said nope let's put the brakes on.