I’ve been on a quest to use kettlebells to lose weight and document it on this blog since April 2009. In 12 months, I’ve maintained 25 pounds lost, and have gone from a XXL in my pants to a size 14. (I’m still 5′ 4″, that hasn’t changed.)
Although I still have a way to go before I reach my goal (size 8, somewhere around 132 pounds), I do know when I’m off track, and more importantly, when I am in my personal zone.
Here’s ten brief tips that I found to make a difference when I implement them:
10. I have three words for you. H 2 O.
Drink eight glasses a day, straight. This doesn’t include diet soda or juice.
9. A salad a day.
When I eat a salad made with lettuce or spinach as its base every day with a tablespoon of dressing, I find that I feel fuller and manage the other foods I eat.
8. Beans, beans are good for your heart.
Okay, I don’t have the scientific evidence stating that legumes are good for your heart. They are good for my waistline, though. I try to eat meals a couple times a week with beans making up over 50% of the meal.
7. Go nuts.
Almonds, cashews, macadamia nuts and even peanuts have become a staple for me. A large handful satisfies my afternoon hunger pangs.
6. Have Chocolate.
I never pass up an opportunity to have good chocolate. The key word is “good.” I look for dark chocolate made with 60% or higher cacao content. This means there is less sugar as an overall percentage of the entire treat.
5. Cardio? Yes!
Yes, I heart kettlebells and the practice sessions I have with my trainer predominantly focus on kettlebells. If you watch any of my videos, you’ll see that interspersed into our kettlebell exercises are 30 to 60 seconds of jump rope with a weighted rope.
I also take after-dinner walks with my son in a pack on my back. It’s good bonding time, clears my mind and isn’t too difficult. I also find that my core muscles work more than pushing him in a stroller.
4. Keep it simple.
I get stressed out if I think I’ll need an hour to work out, and then I won’t do it at all. But I can find 20 – 30 minutes. My trainer has us complete one exercise for 1 minute, then transition for 10 seconds, then jump rope for another minute, then transition for 10 seconds… until I’ve completed 20+ minutes of heart pounding work.
This routine is so simple- all I need is a timer (I prefer Gymboss‘ interval timer), two 8kg kettlebells, one 16kg kettlebell, and I’m off! I don’t even need to look at a program to see what comes next. I just try to alternate between upper and lower body (thrusters for one minute, jump for one minute, swing for one minute).
3. When in doubt, just swing the kettlebell.
Sometimes I want to get technical. The clean and jerk is quite a technical move, and I’m only now understanding how to do it (yeah, 8 months later)! If I don’t even want to think, I can just start with two handed swings with the 16kg. I can do one handed swings with the 12kg. I can swing two 8kgs at the same time. Just swing it!
2. Keep your mind right.
The biggest enemy to my success is not a person, place or thing. My largest obstacle is my own pattern of thinking.
For me to be successful, I need to have enough rest; not just in terms of nightly sleep, but also in terms of rest from mental or emotional stressors. Instead of turning to food or drink, lately I’ve been contacting friends. It’s helpful for me to revisit “good times,” especially during difficult ones.
1. “It’s better to do a little bit of something than a whole lot of nothing!”
I just thought of another one: It’s better to start small than not at all.
Small, smart changes will make a difference. Picking one thing and focusing on it for 7 days straight, or until it becomes a habit, will make a huge difference.
Sometimes just keeping track of yourself will help provide the insight you need to push through whatever is stopping you. This could be keeping a food journal, or putting a happy face on your calendar on the days you took that walk instead of watching TV, or asking a friend to check in with you every afternoon instead of heading for the refrigerator.
Start now. Do something. Stay focused.
Positive transformation is on its way!
Here’s the strange thing. My weight went down!
