In Fitness and in Health
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I use 12 & 16kg
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This is what Doug has (go back and read the full post for lots good info):
@DougNg:I've really gotten into kettlebells now, so with the Virtual Skogg workouts, you need more bells. Ultimately (adding more as funds are available) I will have a 10, two 15s, a 20, two 25s, two 35s, two 45s, two fifties, one sixty, one seventy, and one eighty. I will use all of them regularly (I might even get doubles of the higher weights eventually, not sure). Note, Cap Barbell is an American company so they have their bells in lbs, many companies use the traditional "poods", and measure in half pood increments, which is about 8kg.
Since your pictures indicate that you're a pretty strong guy, I'd recommend starting with just one bell, in the 12-15 kg range. Learn the basic moves, figure out form, decide if you like it. After that, you can add weights as you need to. No sense in buying a dozen bells and then deciding you need to get rid of them 6 months later because you don't ever use them.
EDIT: Doug and Jeff beat me to it. That's what happens when you have to stop typing a post for 20 minutes to break up a sandbox battle between children. Spring break isn't fun for adults.
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Yeah, not to be overly negative, but there are a lot of "instructors" on the internet that suck. I would strongly suggest you start with the Skogg System DVDs and then if you want to try new techniques, use Youtube or Virtual Skogg once you have an understanding of the mechanics of kettlebells. I've been using Skoggs streaming video service since it went live and have been very happy with them
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I have been experimenting with just drinking 100% grass-fed, non-homogenized whole milk. But when I supplement, these guys are awesome: http://truenutrition.com/default.aspx
Hydrolyzed whey for rapid post workout absorbption, casein for a slower absorption. I tend to just get a blend. And they let you basically create whatever the heck you want, you can throw some medium chain triglycerides and some carbs in their to get a really nice post workout bulker.
For pure protein this one is good: http://truenutrition.com/p-1146-genesis-protein-formula-1lb-milk.aspx?
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There are several different types of protein powders on the market and each type has its own uses. Can you tell us more about what you are using it for? Is it for exercise or meal replacement or just to increase your protein intake?
Whey protein is best for exercise
Casein is more of an extended release protein and thus used for meal replacementsRead this G: http://www.nutritionexpress.com/article+index/authors/mark+g+taylor+ms/showarticle.aspx?articleid=896
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Pretty sure you have to be a US citizen to try out for the SEALs G.
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Protein supplements are fine, but when in doubt, eat more chicken!
Not sure if anyone listens to any fitness podcasts, but I've been checking evidencemag.com's podcasts over the last couple of months and they're pretty interesting.
They either know what they're talking about, or offer different, research-based viewpoints.
For example, here's their article on how to get 6-pack abs: http://evidencemag.com/abs/
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I do like what evidence magazine says about whole body exercises in principle, though I think they take it too far. It's simply false that deadlifts and squats engage your core as much as targeted routines such as (my personal favorite) the stick crunch.
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Pull ups are great, I just broke away from work to do some push pull in the forms of overhead presses and pullups.
You get shoulders, lats, biceps, and a bunch of complementary impact on other muscles. Though it isn't the ab shredder this guy would have you believe, unless you're doing leg lifts with it or something.
But yeah, they do suck.
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I'd throw soy protein in as another option for Giles.
I'm with Mclaincausey on blending proteins. There's research that suggests that the different absorption rates for (say) whey, soy and casein mean the body remains in a muscle building state for longer.
For recovery, common-or-garden chocolate milk is the food of the gods! It's got the right mix of carbs and proteins, and tastes a lot better than most powders. There are scientific studies to support this. Wing-co seems pretty good, but appears to have been discontinued in recent weeks.
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Yeah, carbs and fats can shuttle protein into the muscles too. Optimum Nutrition Gainer is cool because it blends proteins with different absorption rates with good fats and carbs.
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good one G., need to step up my game as well again…
started on Monday to going back to the gym.
it's the gym from the school we're refurbishing for the next 3 years (2013-2016) and I an use it for free and have my own keys to it as well...
…not the best and it sure hasn't everything, but I'm able to train for free, train every muscle I can/want and it's not even a one minute walk away from the door of my office on site...
