4 Day Detox Results

I'll be real with you, these are my real numbers and real results.

I'm happy, shocked, but most of all, feel a heck of a lot better than I did 4 days ago!

I started on Monday with The Achievable Body's 4 Day Detox, weighing 209, 18.3% body fat.
That breaks down to 171 lean mass, 38 in fat.

Over the course of the 4 days, I've steadily dropped weight, but saw a slight increase in fat mass.  I kind of expected this since the diet is pretty low in carbs and combined with my runs and bike rides, I'd burn off a lot of carbs in those workouts in general. After 2 days, I was 206 and 19%, losing 4 in lean mass and gaining 1 in fat. 

After day 3, I was down to 204.5 and 19%. Fat was relatively the same at 39 pounds.

Day 4 was the big one, as I'm now down to 203, and a drop in fat too at 18.4%.  Final numbers are 166 and 37.  That's 5 pounds in lean mass and 1 pound in fat, even after a slight gain midway from 38 to 39.  I know the first 2-3 days on this, I was eliminating a lot of this weight as well, if you know what I mean.  I think that was a lot of the weight that was lost overall. Let's face it, 'that' weight isn't fat, it is waste.  Couple that with the fact that the bloated feeling is down considerably, it explains what mostly happened on this diet.

Was this diet easy?  Actually, yes! 

Fruit & nuts, veggies or a smoothie, lean meats and greens to end the day.  It took some discipline, but it was worth going through. 

No crazy shakes or mixes or pills to take either, all food-driven.

I reported on my Winning Side Consulting page on Facebook that I struggled a lot with a speed workout on Wednesday.  I basically felt a lot lighter (bloat around the waist is really reduced through this) and the weather was great...however I felt very low on energy without eating quite as much as I'm used to.  I felt the energy was down, during my run.

On Thursday, I opted for a 10 minute HWR routine, finishing it off with 100 swings of the 40# kettlebell. It was just the right amount to work me, but not wipe me out.

I felt great enough this morning to attempt a 1.5 mile easy run to get my day started, ended up going for 2 miles at an easy pace.  It's amazing how you feel after just a 6 pound drop in weight!

I can see why this detox is not a long-term thing.  But I love the fact that most of all, the bloated feeling I have is virtually gone now.  It really helped fix that up. 

I also eliminated pop during this time, and I think that helped greatly as well.  It's amazing how much better you feel after you've been used to about a pop each day, sometimes more on the weekends.

I think we have so many goofy things added to our foods, over a while, these bloated feelings just happen. Sometimes you have to just clean the body out for a few days and this 4 Day Detox did just that.

If you want to find out more about this Detox plan and also get a great diet & exercise package to go with it, then you have to check out The Achievable Body.

If you want special coaching to go along with it, directly from me, sign up today for $9.99 a month at WinningSideConsulting.com.

Coach Rick
Winning Side Consulting

The Achievable Body

I've had a lot of success from doing programs created by Craig Ballantyne and Mike Whitfield. Mike has had a wonderful effect on the fitness industry as Trainer of the Year, twice, and as the "Finishers Guy". 

Now, he has a new program that is also very affordable and worth taking a look at.

It is called The Achievable Body, a no-nonsense approach for fat loss.

I just bought it yesterday, reviewed the programs, videos and guides that I purchased.

I'm starting up the 4 Day Detox (which doesn't have anything fancy as a part of it, like I said, very "no nonsense"!) on Monday. I like the fact I don't have to take a special concoction of pills on this detox. It is going to be a lot of real foods and basically some protein shakes along with it.

There is also a 7 Day Rapid Fat Loss program, to help amp up my efforts after the detox.

I needed a good 'kick' and plan to follow, and this is just what is needed for me.

Something simple, no-fluff, and easy to follow.

Take a look at this very affordable program NOW and help it get you out of a stalemate to jumpstart your efforts!

Coach Rick

Another Double Kettlebell Day

I've had a decent past few days of workouts, mainly doing double kettlebell work and also getting a run outside in during the morning.

I'm mainly trying to balance out a cardio day then a kettlebell or bodyweight circuit day.

For example, last Saturday was a 10 minute Home Workout Revolution workout, Sunday was a 7 mile ride on the indoor bike, Monday was a double KB day of cleans, cleans & presses, and jerks. Tuesday was the first run I've been on in quite a while, and this morning was another double KB day.

Even the double KB workouts are following the 20/10, or 30/30 workout patterns that are found in the HWR series.

Weight loss is starting to come again with this kind of sequence of workouts. 

I know some people love to bash cardio workouts, but I feel strength workouts of the KB and bodyweight nature help make you stronger for the cardio workouts.

I'm still a big believer in the effects of kettlebells on running performance. I feel this all will add up and help me once the spring weather improves and more outdoor workouts can happen.

Want to learn more of how the HWR system can help you find, create, and fit in brief workouts into a busy schedule?

I know you want to find out more, so take the action now and discover a wonderful program that has more workouts than programs 2-3x the cost of HWR.

Home Workout Revolution is your next solution!

Double KB Work Is Intense!

The last couple of weeks I've been doing Double KB Cleans and Jerks.  My only equal pair of KB's are 35's and it is pretty well taxing after 10-15 minutes.

My routine is pretty basic:
5 reps of Clean & Jerks, rest until the 1 minute mark, do another 5.  I basically do 5 reps at the top of each minute.

5 reps will take me around 25 seconds to do, so I rest 35 seconds.  It is pretty close to a 1:1 work/rest ratio. 

I have also tried doing 10 double cleans per minute, for 10 minutes, then doing 5 double jerks every minute for 5 minutes.

It is a very intense routine, and it keeps the workout short, brief, to the point, and on-task.

It only appears to be 15 minutes but it feels like a solid 30 minute session.

I've always gravitated towards single KB work and just alternating arms, but with double kettlebell workouts, you definitely feel the effects of loading two equal weights in each hand. Your abs, back, and hips can really become more engaged versus single KB stuff.

I can definitely see myself sticking with this for a while because its a great switch for me and is just what I need for a new challenge.

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Coach Rick
Home Workouts Plus
http://tinyurl.com/hwrevsale
http://occupyfirstplace.com

Back at Home with the Kettlebells

The workouts lately for me have been all at home.  I've done a couple runs outside when it was nice enough out, but a large portion of my workouts have been inside.

Kettlebells have been the norm, along with some bodyweight routines of the HWR nature. I'm adding more to the mix on the kettlebell side.  After completing 10,000 swings in January, it was time to get after the other power exercises like cleans, clean and presses, and snatches.

I've kept it short in the 10-15 minute range on these exercises.

Cleans were done for 10 minutes in the 20/10 format, 10 per side on every 20s work, 10s rest pattern.

Clean & Presses were done with a single kettlebell, 5 reps per 20 seconds, following the 20/10 pattern again.

Snatches were done with 5 per side as well, getting 10 total every minute, following the 20/10 pattern too.

This morning's workout was a Double Clean & Press, doing 5 reps at the top of every minute. I did this for 10 minutes to start, and felt another 5 would be fine to shoot for.  After 15 minutes of it, it was time to end it.  I used the two 35# kettlebells I own for this routine.  35's are the only pair of kettlebells I own.

Double C&P's get taxing in a hurry.  They are great calorie churners, from what I've seen the experts say.  I believe them when they say that, too!

Getting back into the HWR routines has been going well for me, too. It feels good just to move your own bodyweight around and not worry about heavy weights swinging around each and every day.

There is a lot you can take from the HWR style of workouts.  You can apply the same principles to kettlebell routines with some basic kettlebell exercises, mixed in with bodyweight ones.

See what you can do with the Home Workout Revolution here:
http://tinyurl.com/cbhwrevsale

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Coach Rick
Home Workouts Plus

Lift, Swing, Bike, Run: Plenty to do this winter at home!

As the KB Swing Challenge continues, I've still found some time for some lifting workouts, scattered as they are.  I've actually found them to be just fine when they are scattered out like this. Even 4 lifting workouts over 12 days seems like a big stretch, but the strength is there, and still boosting. I'm finding the more rest I get, the better I seem to lift.  The deadlifts and bench press routines I'm doing are the only workouts (plus treadmill runs) that I can do away from home.

It is nice to wake up, get warmed up and attack the kettlebells or a bike, or a great bodyweight workout like Home Workout Revolution brings me.

I also hit the treadmill after a long absence, opting for a 2.5 mile run in 20 minutes this morning.  The first half mile seemed to be the most difficult, mainly getting back into the rhythm of it.  I know I need to tackle the treadmill more, or get outside more, but the outdoor conditions just aren't safe when its below zero and wind chills are dangerous.  No sense in risking it outside.

I haven't hit my bike in quite some time, mainly because the KB swing workouts are taking up my mornings as of late.  I've also had other things come up in the evenings after work, so I haven't been able to get in a workout after work either. I feel I'm not missing much, due to the KB workouts doing a lot in a short amount of time.

The big focus this month is the KB Swing Challenge, and I'm on pace to finish it in time. Bumping up to the 45# kettlebell has been a nice change, it feels like more of an effort than 40# has been in the past. It has been a nice progressive bump-up.  Just in a 300 swing workout, its 1500 pounds more in total volume to swing. (12,000 to 13,5000 pounds in volume difference)

I may start reversing the time of workouts: I'm thinking an after-work session of KB swings might be better, and a ride in the mornings might feel smoother.  I've been doing some readings on spinal concerns with heavy lifting in the mornings, so I think it might be better to try it in the evenings instead for something different and to see if it makes a difference.

Maybe this will allow me to ride more in the mornings and squeeze in a 10 minute, 300 swing workout in the evening after work.

Until next time, check out my Kindle guides!
http://tinyurl.com/rkofp

Coach Rick
Home Workouts Plus

A 2016 Update - Swing Challenge Once Again

As 2016 is underway, I've been up to doing a mix of workouts. 

Things have been done at home and at the gym.

I've been following the Power to the People lifting program for deadlifts and bench presses, shooting for goals back in December of getting 200 on the bench and 300 on the deadlift.  A test on January 4th already put me at 200 for the bench.  I tested out the week before that in the deadlift and attained 275.  300 seems like it is around the corner.

My next goal for Bench is 225. 

I'm getting at least 2 main workouts a week, aiming for 3, but the third isn't lining up too well lately.  One thing I can control very easily are my at-home workouts.

I decided to do the 10,000 Swings Challenge again this January.  It always comes around in online kettlebell circles and I've even created some Kindle guides on the entire challenge.

I felt it was something I could do in the mornings and accomplish it over time at home.  I have all the KB's I need sitting in my apartment, so there's no excuse to keep myself away from it.

So far, I've ripped out 5000 swings between Jan 3 and today, the 14th.  I played catch-up since I was away from home on the 1st and most of the 2nd.  I did a 1000 Swing workout on the 3rd to get to my average of 1000 every 3 days. 

It is a pretty simple plan: Do 300, 400, then 300 on a 3 day cycle.  I have condensed some days with 600 in a workout.  Here's an example of my workouts so far:
1/3 - 1000
1/4 - 300
1/5 - 400
1/6 - 300
1/7- 400
1/8 - 300
1/9 - 300 with 40#, then 300 with 45#
Used 45# from now on
1/10 - 300
1/11 - 400
1/12 - 300
1/13 - 400
1/14 - 300

I usually do 100 to 200 in a shot, and rest between sets.  I'm even doing 150's and resting until the 5 minute mark hits.
If you do 100, it takes about 2:45 to do. I rest until 3:30 hits and do my next set of 100, going at the 7 minute mark.  This allows me to get 300 in under 10 minutes.
Another way is doing 150 swings, then going at the 5 minute mark and doing another 150.

On 400 days, I'll try 150, 150, then 100 to finish.  Even a 400 swing workout can take less than 14 minutes to do.

Want to see more ways for only 99 cents?
Check out Just Swing It! - at Amazon Kindle - http://tinyurl.com/jsiasap

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Coach Rick
Home Workouts Plus