Tag Archives: 24 kg

Kettlebell Workouts combined with Warrior Diet

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This week I started yet again another serious session of Intermittent Fasting as described in the Warrior Diet.

I discovered and started doing it Mid-January last year and was able to drop from 89kg (196lb) to about 76kg (168lb) in about 4 months prior to really getting into gear with Kettlebells.

I continued with the way of the Warrior feeding 🙂 after I started doing Kettlebell workouts on a regular 3 times a week basis. I gained weight as I was building muscles. After a while I loosened up on the way of the Warrior and along with muscles came back some bodyfat.

On an important side note, I have the Auto-immune disorder Hashimoto’s thyroiditis. I read one article and a couple of comments in forums that Intermittent Fasting actually has a positive effect on Auto-immune disorders. On my annual full body check-up it looked good. All values within the healthy range. And the ever so annoying tiredness in the afternoons gone.

Anyway, this year went less effective regarding my Warrior Diet style eating and although I didn’t put back on much of a belly but I was on the fattening road. Hashimoto’s has one interesting side-effect (at least in my case), changes occur slowly, no matter whether good or bad.

And this year I also decided to completely cut off supplements as well and did go that way. But now that I will do a low carb calorie deficit diet and shed some stubborn fat, I went out to get myself some liquid L-Carnitine for before the workouts, some Whey protein for right after the workouts and some vitamins for those days where I can not eat sufficiently.

With the decreased calorie intake the 16kg Kettlebell wasn’t that easy anymore but I still intend to move up to 24kg and 32kg soon. Less reps with more benefits.

Here is this weeks workouts I did on Monday, Wednesday and Friday:

Monday: 50 Snatches (25L 25R) 50 Plank to Pushup 75 2 Handed Kettlebell Swings 25 Burpees 5-10-5-10-5-10-5 (TGU & Windmills alternating hands, see former workouts) 50 Mountain Climbers

Wednesday: 50 Snatches (25L 25R) 25 Pushups 100 Two Handed Kettlebell Swings 25 Burpees 5-10-5-10-5-10-5 (TGU & Windmills) 50 Mountain Climbers

Friday: 50 Squats 50 Jumping Jacks 50 Snatches 25 Pushups 100 Kettlebell Swings (25L 25R 50 Two Handed) 6 TGUs with 24Kg dumbbell (3L 3R) <— sufficient to kill me off

Trying out 32 kg and 24 kg Dumbbells *Ouch*

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First off, I definitely need to move up from the 16 kg Kettlebell, today’s experiment made this very clear to me.

I have done,

75 reps (25-15-10-10-15) two handed swings with an asymmetric 32+ kg dumbbell (3 x 10 kg plates on one side and one 2.5 kg plate acting as an excuse for a handle on the other end 🙂 )

10 reps (1L-1R-1L-1R-1L-1R-1L-1R-1L-1R) of Turkish Get-Ups with a 24 kg dumbbell

I was once again, after many months, forced to concentrate on my form and technique, way less reps from what I did with the 16 kg KB but more challenging which is what it is all about really.

Now I need to find Kettlebells of the right size as both exercises were very painful for my hands and wrists since you need a proper handle for the swing and be able to lean the weight towards your forearm in order to keep your hand inline with your arm (the dumbbell forced me to carry it with my palm facing upwards putting excessive stress on my wrists).

You may wonder “Why the fuss about finding the right size Kettlebells?”, well I live in Istanbul, Kettlebells are not very popular here despite the historical background of old time Turkish strong men using them and the very fact an exercise has its name originating from hereabouts (Turkish Get-Up). So finding a decent one is not an easy task (few places sell the vinyl variations which are basically junk. I should know as my 16 kg KB is a Vinyl one from York Fitness.

I started with a 16 kg Kettlebell one year ago still use it and …

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Well I finally realized that despite my intention to stay with it and increase the difficulty of the moves that I have reached a plato in my progress.

Ballistic moves, most notably the swing, are not effective anymore and what is even more important, since I am not challenged by the weight, my technique has suffered severely. I have lost my form.

After doing 150 2H swings, 150 mountain climbers and 20 clean presses (10 on each side), I decided to tried the Turkish Get Up with 24 kg dumbbells and 2H swings with both 24 kg and 32 kg. Tough job, especially the TGU.

Hence I decided to get myself both the 24 kg and the 32 kg, for strength moves and ballistic moves in that order 🙂