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We looked inside some of the posts by cotyssuperfitnessblog-blog and here's what we found interesting.
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Fun with Diets?
There's a few things I've learned trying various diets that are actually used by athletes to lose fat and for sports performance. I've learned to eat and like many more vegetables and less processed foods. I know how to count portions by eyeballing it if I need to, or I can be more precise and measure if I want to. I am never short of good food on hand that's ready to eat. I cook simple food that takes very little prep and few, if any ingredients. I can manipulate the proteins, carbs, and fats I eat any way I so choose to add up to whatever number or goal I need. This takes little time and effort now because spent some time and learned about it and practiced it. To date, I've tried Paleo, whole 30, zone, velocity, high protein, low fat, high carb, low carb. I'm currently preparing to try the Atkins induction. Which is extreme low-carb for 2 weeks. I do not expect this to be my new lifestyle. I don't even care if I lose anymore fat at this point in life. So why bother? It's an experiment to see how my body feels with a different way of eating. To go 2 weeks with very little sugar, because I hate the idea of being a slave to sugar cravings. Maybe I'll feel better than ever, maybe it'll be awful. I've done worse things than low carb, like high cocaine and beer diet, low food and water. Which I don't recommend for longer than a weekend. This will be more learning, trying some new foods and recipes, and learning about how my body works. Which I think is a much better approach to these diets than looking for "the answer".
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10,000 swing challenge, day 25.
8500 swings in. Started this thing using 44 lb kettlebell for 500 swings a day. 2 days on, 1 off. Today, the 70 lb weight feels relatively easy and I only need minimal rest during the workouts. Progress in weight and time has been much more than expected
I also abandoned the original velocity diet after roughly 2 weeks and losing 6 lbs of fat. At my current weight, I found it to be too demanding to do both challenges simultaneously. It’s another reminder that I can push for high performance or a high rate of fat loss, but not both. After some experimenting and, I’ll admit, a few falls off the diet wagon,I have found a middle ground to continue to lean out ( at a slower rate of about 1-2 lbs a week) while keeping energy high in and out of the gym. A Couple indulgences a week (popcorn!) and high protein (200-250 grams per day)seem to be a nice balance for me to keep satisfied and sane.
I’m currently at a lifetime low level of body fat, and for once my body doesn’t feel like it hates me for it. So, I’ll just keep on until I decide I don’t want to anymore or my body hates me again.
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Progress not perfection
It's been said before but I'll say it again. I talk to so many people who tell me about their "perfect"plans for diet and workouts to get the summer bod ready or whatever. We would all be be better off just trying to do things a little better day in day out. Could you do anything 1% better than the day before? Probably. Would it be that hard? I doubt it. Would this add up to a lot of progress and improvement over the course of 6 months or a year? Fuck yes. Fact is anyone can commit to killing themselves in the gym for 2 or 3 weeks like a warrior , especially if you have me bossing you around the whole time. Now can you commit to eating perfectly and 5-6 high intensity workouts per week for a year? That's only 300 workouts and something in the neighbourhood of 1600 measured and counted perfect meals. A more reasonable commitment for someone with an actual life mite be 3 workouts a week and eating "pretty good" most of the time with long term plan of getting just a little better each week. If you can do that you will make progress the rest of your life.
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Velocity diet Day 9 Workout 8 of 10,000 swing challenge By the numbers Number of swings complete :4000 Lbs lost: 5 Solid food meals consumed:9 Protein shakes consumed: 38 Number of times I've had to shave down my hand calluses:3 Naps per day: 1-2 minimum.
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Velocity diet. Day 5! The plan is simple. I have 2 days. Workout and non workout. One solid meal and then just protein shakes. I have some wiggle room with solid meals. Some days I eat a solid dinner. Others I eat breakfast. This will be life for the next 28 days. Simple? yes. Easy? Not by a long shot. #velocitydiet
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Velocity day 3. Unexpected upsides!
One thing about a strict diet where I eat only eat at certain times is I often find myself always for projects to keep my mind occupied until the next shake or meal. I believe This will be a very productive month for projects around the house. Also, it's a good reminder that hunger is certainly uncomfortable, but it's not a fuckin medical emergency. I vow to never say that I'm ' hangry'.
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This shirt is referring to how your workouts should be right? I'm totally stealing that for a future round of gym shirts. #nocuddlesforyou #HardAndFastAndLoud #sexytime (at Battle Ready Fitness)
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How many of you train with Kettlebells? Kettlebells will give you excellent results! Here are the Benefits: Kettlebells, invented in Russia as a way to quickly improve strength and flexibility in the 1700s, are heavy iron orbs with attached handles. Kettlebell training has gained popularity in the West, largely due to its use by Hollywood stars, such as Gerard Butler, for developing camera-wort
hy physiques. Find a certified kettlebell trainer or sign up for a kettlebell class to enjoy all the health benefits this dynamic workout has to offer. WEIGHT LOSS Researchers with the American Council on Exercise, or ACE, found that during a typical 20-minute kettlebell snatch workout routine, you can burn as many calories as running at a six-minute mile pace or cross-country skiing uphill. The full-body movements and interval-training format characteristic of kettlebell training give you huge calorie-burning benefits in minimal time. CARDIO The quick full-body movements of kettlebell training get your heart pumping. According to ACE, working out with kettlebells raises your heart rate enough to meet industry standards for aerobic activity. Proponents of the exercise system report that kettlebells can replace cardio in your fitness routine. STRENGTH TRAINING ACE researchers report that kettlebell training gives you a higher-intensity workout than traditional weight training. The workout was designed to gain strength, and the Russian armed forces test and train with one-armed snatches instead of push-ups, says Healthy U, a program of Northwestern Health Sciences University. DECELERATION TRAINING Sports like soccer, tennis and baseball require you to start and stop suddenly, and change directions throughout the game. Such movements can lead to joint and muscle injuries, but quickly changing the direction and momentum of the heavy kettlebell trains you body for sudden deceleration, says Healthy U. HIP THRUST As with sudden stops, starts and direction changes, many sports involve movements initiated from the hips, such as jumping, swinging a bat or kicking a ball. Many of the movements in kettlebell training improve the power of your hips muscles as they contract. GRIP As you hold and manipulate the heavy iron kettlebells, you strengthen the muscles of your wrists and forearms to improve your grip. A strong grip eliminates the need to rely on a strap and reduces your risk of injury during other weightlifting activities. Source: Livestrong
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Anyone expecting to pull off 10,000 swings this month better think about trying to master the swing. This drill will get you one step closer. Grab a light weight in one hand. And i mean light. The 18 lb KB was plenty for me. Try hinging forward like you would with a #kettlebellswing. The challenge here is to not let that weight pull your shoulder forward or make your torso do any kind of twisting or compensating. Pulling your shoulder in tight like your pinching something in your armpit helps. On the left, I'm keeping it tight, no real difference in my sides. On the right, I'm letting the weight pull my arm and shoulder forward. Practice this one in front of a mirror, and keep a straight line from chin to sternum to your zipper. #cotysinstructionalinstagram #kettlebellchallenge #danjohn (at Battle Ready Fitness)
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Here's 4 good KB Swings, and then several abortion swings. Notice my back stays flat on the back swing and I hit that 'vertical plank ' position at the top. The abortion ones I've rounded way forward on the bottom and arched back a lot on the top on a few. Now before some internet expert says my first 'good' swings aren't perfect, well, probably not. Some things are up for debate depending on which expert you ask. But it is a safe swing. The others that follow are definitely not. #kettlebellchallenge #cotysinstructionalinstagram
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Kelly Starrett says "All human beings should know how to do basic maintenance on themselves" Walking around now with this boot/ brace thing makes one leg 2 -3 inches longer than the other. Which is throwing my hips and back out of alignment. It is impossible to get anything done and keep the best spinal alignment all day, but I CAN do some things to make my hips and back feel better. To reset them. I do this stuff several times a day when I need to and it's better than any pain medication. #fixyourself #fuckpainkillers #selfcare #selfmaintenance #highmaintenance #suppleleopard (at Battle Ready Fitness)
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Cotys Blogging Again?
So we’re doing this again.
I will be posting about my Injury recovery, and whatever else I got goin on in the fitness world. These days, it will be the 10,000 Swing Challenge and Velocity Diet, which I will be doing for the third time. For questions or interested in my learnings on either of these programs, I may send people here.
https://www.t-nation.com/workouts/10000-swing-kettlebell-workout
https://biotest.t-nation.com/packages/velocity-diet
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