1200 Calories per hour...really?

There has been much skepticism about "our" claim that kettlebell training can burn up to 1200 calories per hour.   Hey, I get it.  I'm not just going to believe everything I read, I need proof.  So I will give you the proof, but first I'd like to take this opportunity to talk about the great benefits of kettlebell training, and specifically, the SKOGG System.

Michael has been training with kettlebells for a very long time.  While we did not previously know exactly how many calories it burned, what we did know was that there are fantastic results, and not just weight loss, from kettlebell training.  Here are some of the emails we receive from people using the System.

"I lost 27 pounds, and 9.6% body fat in 2 months.That's the kind of thing that you see on infomercials and you just figured "could never happen to a real person." Turns out, it can. I literally only have 1 pair of jeans that fits anymore, and those have been too tight for forever!"  Adam Goldstein 

"These last sixty day's have been a TOTAL SUCCESS! I started out at 245.5 lbs. and finished at 233...
The best and most amazing part (about SKOGG System) is that my doctor told me that I have reversed my diabetes and my blood pressure is finally under control!. Skogg Nutrition Plan explained to me why I could not lose weight, but more importantly showed me a viable alternative. "    Albert Romo  

"Hubby and I just finished week four of the rotation tonight. Not room here to share why we like this so much and appreciate how the program was designed. We've both lost weight, we both have muscles showing and growing, and we're thrilled. It's tough, we're a sweaty mess when we're done, and it is so worth it. Thank you." Jo bockman


"As you know, I entered the (SKOGG System) 60 day challenge not only to lose weight and improve my physical conditioning, but also to help adjust my overall health issues. Just wanted to give you an update that my blood pressure dropped from 150/104 to 138/88. My chloresterol went from 246 to 185.
Thank you again for all your help and support."   Siji Obi 

"Michael, I just wanted to thank you for your system. This past Monday I took my first "test" and moved from beginner rank to intermediate rank. Yesterday I performed my first Roots 2 workout. I have not had a workout that intense since I left the Army, many moons ago. This kind of intensity is what I have been missing. It's a mission to finish each training session. It gives me something to push and strive for. Thank you so much!"  Nemiah VanGuilder
  


Well, back to the calorie burn.  According to ACE, the American Council on Exercise, kettlebell training burns up to 1200 calories per hour.  That is 20 calories per minute.   So, who is ACE?


ACE is one of the oldest and most respected fitness research and certifying bodies in the United Sates.  And they're ultra conservative, they don't do fads, they don't do gimmicks...   they don't even do new or cutting edge!  They're old school.  They want proof.

They're kind of like a fitness Consumer Reports.

And their studies are so well documented, that the FTC uses their studies to know who to prosecute for fraud.   In other words, if they say it, it's the real deal.

Dr. John Porcari, leader of the study, said this. “So they were burning at least 20.2 calories per minute, which is off the charts. That’s equivalent to running a 6-minute mile pace. The only other thing I could find that burns that many calories is crosscountry skiing up hill at a fast pace.”

Michael has been seeing great results with people training with kettlebells for many years, the ACE Study just confirms the results and puts it in scientific terms.  I'm an analytical person, that's how I think, so those of you out there like me who need "data", here it is.

Read about the study in the January/February 2010 ACE FitnessMatters 

Please keep in mind that not everyone will be burning 20 calories per minute from the onset.  Like everything else in life, you get out of it what you put in.  If you are not challenging yourself with increased weight and intensity, it will be reflected in your results.  If you have energy left to do another workout when you finish your kettlebell workout, you may want to increase your size, time and tempo.

 

Women and Kettlebells - For All Ages

Hi folks.  Summer is just around the corner, and most of us are thinking about what we will look like in our summer clothes.  It's not just about "how will I look in a bikini", but the overall affect of putting on the skimpier clothing for summer.  We have all been able to hide our flaws with clothing, but unless you live in Afghanistan and choose to wear a burqa, our flaws become more visible in hot weather.  With that said, we are all critical of ourselves, and these so called flaws are probably not visible to anyone else.    But why not do what we can to be more comfortable?

Every year it is a concern for me.  I have pale, white skin that is almost translucent, which does not hide the colorful blue veins in my legs.  Add a few extra pounds to the mix, another birthday gone by, and the thought of putting shorts on causes anxiety...so I get it.

Now, there isn't much I can do for you about the pale skin, but getting your body in "summer" shape is an achievable goal with a kettlebell training regimen.  And yes, everyone can do it.  I'm 56 years old, and enjoy kettlebell training 3-4 times per week.  It is keeping me in shape, and keeping me young.

Sue, Age 56

Judy, Age 73

In case you haven't read my earlier posts, I am not a workout person.  I didn't touch a kettlebell until I was 51 years old.  At the time, I was having some serious medical issues, was 30-40 pounds overweight, and feeling very old.  My joints ached so badly, that I could hardly get out of bed in the morning.   Michael introduced me to kettlebells, and the transformation began.  It can work for you too!!

 Is there any reason that women in there 50's and above shouldn't be using kettlebells? Because we are too old?  Because life has passed us by so we should just curl up and wither away?  Not on your life.

If kettlebells are used properly, with proper instruction and form, using the correct weight, just about anyone can use them.  

Crystal, Age 29

Connie, Age 47

Sharol, Age 67

Tracy, Age 38

SKOGG Gym, in Portland, OR, has members ranging in age from 15 to 73.  Over 50% of our members are women, and they get it on.  It's fun!!  Look at the smile on Judy's face.  At 73, she was NOT doing a strenuous exercise regimen prior to joining SKOGG Gym just a few short weeks ago.  When I asked her how she liked it, she said it is great.  She can feel her whole body working, much more than Pilates classes she was doing prior.  She wants to do all she can to stay fit and "young". 

Sharol is 67 years young.  Her face lights up when she walks into the gym.  Sharol is a Warrior.  What does that mean?  That means she has completed a 10 minute snatch test with only one hand switch.  In other words, she snatched for 5 full minutes on one side without stopping or setting down her kettlebell and then 5 full minutes on the other side.  Oh, by the way, it was with a 26 pound kettlebell.  I would like someone to tell Sharol that  women in their 50's shouldn't be introduced to kettlebells; she was 66 years old when she picked up a kettlebell for the first time.

The women pictured here cover 6 decades.  There is nothing that says there is an age limit on staying fit, which in turn keeps you young.  Kettlebells are no exception.

Kettlebell training has gotten some bad press.  There are those "celebrity trainers" who want to jump on the kettlebell fitness trend with no idea how to safely teach it to others.  People have suffered back and shoulder injuries from bad technique and form.  Be careful who you chose as your coach.

Michael Skogg has developed the SKOGG System for people of all ages, size, gender, and level of fitness.  His background, US Special Forces, exposure to kettlebells 20 years ago in Scotland by a Highland Games Competitor, Weider National Kettlebell Trainer, and his extensive education and experience in rehabilitation and health and fitness, has enabled him to create a safe and effective system that works for most people.

To learn more about the SKOGG System DVD Series,  Click Here.

If you would like to learn more about the SKOGG System Coaches Certification Program,  Click Here.

Keep Moving to Stay Fit

With the start of spring, I intend to experience this gorgeous state.  When we first moved to Oregon, we had great plans to explore all of the beautiful and unique features that are offered here.  We live 50 miles from the coast, and 50 miles from Mt. Hood and the gorge is right down the highway.

Well that plan lasted about a year.  Yet, the best experience we had in Oregon was on our honeymoon, almost 5 years ago.  That was a fantastic trip that gave us just enough of a taste of the state to know we wanted to move here.  Then came the realities of owning a business, and the exploration came to an abrupt halt.  It's time to fix that.....

Last weekend, I went for a walk around Lake Oswego with my friend Dana, and our dogs Hannah and Josie. This was a leisurely walk, not what you would consider a hike or a power walk.  We were out to enjoy the weather and the scenery....gabbing constantly for an hour and 40 minutes.

Pretty in Pink, Quince Bushes

 We walked around the South Shore of Lake Oswego, and enjoyed the day and the surroundings.  Its amazing how water is so soothing.  Just to hear the little creek at the bottom of the hill, or to see Lake Oswego, sends me back to fun times when I was a kid.  My sister, brothers and I were outside exploring in Wisconsin nearly every day.  Wow...the memories are flooding back, but that for another day.  Just keep in mind that I've tasted just about every
bird and animal that lives in Wisconsin.

Trilliums and Wildflowers

Lake Oswego is located just outside of Portland.  We didn't drive to some remote location to get outside and get some exercise, its in our back yard.  We were both just 10 minutes from our homes.  Yet, once we started walking around the lake, it felt like we were a million miles from home.  As you can see from the photos, it was a beautiful walk.

For many years, there has been a fitness trend for walkers, take at least 10,000 steps per day and you will stay fit.  Now, I'm not subscribing to that as your sole means of working out, but Dana put on her pedometer to record our steps.

Lake Oswego

After an hour and 40 minutes, we walked over 11,000 steps which equates to slightly more that 4 miles.  Because we were walking leisurely, and didn't really get our heart rate up, we only burned about 400 calories. That is based on the calculation by Dana's pedometer, which turned out to be fairly accurate.  A calculation for you to use when walking is 100 calories burned per mile for a 150 pound person.  So if you weigh more than 150 pounds, you burn more per mile than a person who weighs less than 150 pounds.

There was a time that walking was my sole source of exercise.  I got up at 5:30 every morning and walked 4 miles before work.  It took slightly more than an hour.  And while I was able to maintain my weight, I lost almost all the muscle in my upper body, to the point that I could not do even one push-up.  That scared me.  I don't want to grow feeble as I age...I plan on being active for the rest of my life.  That's when I met Michael and was introduced to functional training.

Using kettlebells as my primary exercise tool has increased my strength, endurance and agility.  Now I can burn up to 1200 calories per hour doing the SKOGG System kettlebell workouts, and use walking and hiking as a supplement to my fitness regime.  Because of the increase in strength and stamina, I can fully enjoy a leisurely walk around the lake, or an intense hike up Mt. Hood.

The best way to stay fit is to keep moving!

You, only stronger!

Sue

Stop and Smell the Roses!

It's happening! The best time of the year.  The earth is waking up from its winter slumber and coming back to life.  You can hear it, smell it and see it.  I wake up to the sound of birds singing in the tree next to my bedroom, I love that sound.  The flowers and trees are starting to bloom, and the smell of flowers awakening hangs in the air.

Love flowers in the yard

Oregon is such a beautiful state.  Just walking in my neighborhood, I can see the Willamette River Valley in one direction, and the foothills surrounding Mt. Hood in another direction.  The flowers and trees are blooming all around me, and I can see the snowy mountain in the distance.  Words really can't explain the beauty, and I am thankful everyday that I am fortunate enough to be able to experience it.

This year, I have made a promise to myself to experience this beautiful state.  It has been a rough couple of years opening the gyms and living and breathing them.  We have finally reached a point that we can begin to relax....at least in small doses.  My plan is, to hike, camp, fish and relax whenever possible...and to stop and smell the roses.

One of the things I have discovered in the past week, I am in much better shape this year than I have been in the past.  Walking up and down steep hills used to get the best of me.  Seriously, when we moved here 4 years ago, I couldn't make it up the hill in our neighborhood without stopping for a rest.  Yet this year, I surprised myself with my strength and endurance.  I have to attribute that to my kettlebell training.  Working out with kettlebells, without any other form of cardio training, has increased my strength and endurance to levels I have not experienced in many years.  I am looking forward to hiking the mountain to test it out.

Later today I am going on a two hour hike with a friend.  I'm not sure where we are going yet, it looks like rain, but I will be taking pictures of my excursions to share with you.  In Portland, we are used to rain.  So I will suit up in my rain gear and enjoy the mild weather anyway.  Its kind of peaceful walking in the rain!

I will continue to workout during the week with the SKOGG System Kettlebell Training.  It clearly has changed my life, and is allowing me at 56 years old, to hike up a mountain.  Something I couldn't have done 20 years ago.  I am in the best shape of my adult life!!

If you would like information about the SKOGG System, offered on a 5 DVD set, or SKOGG Gym located in Portland, OR, check out our website. 

Have a wonderful spring day!!

You, only stronger,

Sue

Today's Workout - SKOGG System Ladders

For the past two years, I have been working out at our gym.  Sure, once in awhile, I would grab kettlebells at home and do a quick workout.  But since I am at the gym most days, I workout with our members, generally at a Warrior Class, Level IV.  I am embarrassed to say that I have never worked out to the SKOGG System DVD.  Although I have done all of the workouts on the DVDs at some time in the gym, I never did them at home.

Today was a rainy Saturday and I just didn't feel like going in to SKOGG Gym, so I pulled out the SKOGG System DVD and did the "Ladders" workout at Level IV (Warrior).  It kicked my butt!!  Actually, I was surprised by how winded and sweaty I got.  I'm used to doing that type of workout, so I thought this was going to be a piece of cake.  For anyone out there that thinks the SKOGG System is ONLY for beginners is very misinformed.

Michael introduced me to kettlebells over 5 years ago.  I started with a 9 lb. kettlebell, and when he tried to teach me a Turkish Get-Up, I revolted.  Turkish Get-Ups are my favorite exercise now, but at the time, I very loudly protested.  My body wasn't ready for that movement.  After years of traditional weight training, my body was inflexible and tight.  However, I loved doing the basic 6.  They are a group of exercises that work your entire body.  It was fun, and I sweat more than I ever did lifting traditional weights...with only a 9 lb. kettlebell.  It was invigorating and empowering!

Soon I moved to an 18 lb kettlebell, and became pretty comfortable at that weight.  But comfortable is not where  I wanted to be, I wanted results, so I was soon swinging a 26 lb bell.  Not only did I get stonger very quickly, my flexiility improved, especially in my shoulders and hips.  Fast forward to the present.  I use a 26 lb. kettlebell for fast paced workouts.  That gives me a great cardio workout, and is heavy enough for strength training as well.  For a slower paced workout, I will use a 35, 44, or 53 pound kettlebell for snatches, cleans, dead lifts and two handed swings.  If you really want to feel your glutes, pick up a 44 or 53 pound kettlebell and do some two handed swings.  If you do the swings the way Michael teaches, your glutes and hamstrings will get the workout of their life.  

The moral of this story is.....you can use a light kettlebell and get a great cardio workout.  But if you think the SKOGG System workout is too easy, it's not the fault of the workout.  All you have to do is pick up a heavier kettlebell, and the workout turns into a brand new experience.

Now, I am not suggesting a novice pick up a 53 lb kettlebell and start using it.  What I am saying is don't get too comfortable with a certain weight.  Work your way up.  Use a lighter weight and go fast one day, and use a heavier one and slow down the next.  Giving your body that variety will ensure your success.  Try having a couple different weights sitting in front of you, and change them up during your workout.  Maybe you can use a 33 lb. bell for your swings and switch to a 26 lb. bell for snatches,  but need to grab an 10-20 pound bell for your clean and press.  There is nothing that says you have to use the same size for the entire workout.  

The four workout DVDs are designed for beginners to warriors.  There are many, many possibilities on how to use them.  Change the weight, change the time, and change the tempo.  You will see results very quickly.  Your arms will get strong and lean, your tummy will flatten, and your glutes and legs will firm up.  Most people see results after only 5-6 workouts.  Follow a "clean" diet, and the pounds will melt off.

If you would like to see results from men and women of various age and abilities who have taken the SKOGG System 60 Day Challenge, check out our website.  

To order the SKOGG System, click here.  You will receive an instructional DVD and 4 workout DVDs, taught by Michael Skogg.  To view Michael's credentials, click here. 

Keep Swinging,

Sue

Primal Diet....What's that??

As a person who has spent my entire life dieting, I am familiar with most of the fad diets that have come along.  Yes, I have tried many of them.  The grapefruit diet, the cabbage soup diet, the starvation diet, The Zone Diet, The Atkins Diet, food combining, liquid diets.....you name it, I have tried it.  In fact, I have a library of books dating back to the 1970's that can readily identify which decade it was written.  It seems that every decade has a new spin on diet and nutrition.


The current trend is the Primal Diet or Paleo Diet.  For the first time, I am researching a "diet" that makes sense.


Archeology and Anthropology have always been an interest to me since I was a child.  When Michael and I moved to Portland, I enrolled in Archeology and Anthropology classes at Portland State University.   I studied evolution as well as the life and habits of early man.  Approximately 200,000 years ago, the first modern Homo Sapiens evolved in Africa.  These early humans were "hunter/gatherers".  Farming did not occur for another 190,000 years.  


The premise for the Primal Diet is based on scientific fact.  Our human bodies adapted to a diet rich in fat, moderate protein, and minimal carbohydrates from 190,000 years of hunt and gather.   When farming was introduced 10,000 years ago, our diets began to change to the modern grain and carbohydrate heavy, low fat diets we see today.


But I am not an expert, so I would like to introduce you to one of our members at SKOGG Kettlebell Gym, Nora Gedgaudas,  who is an expert.  She has written a book on the subject, and I highly recommend her book as a resource to understanding why a Primal Diet makes sense.


This diet is a great compliment to kettlebell training.  Take a look at Nora, she is living proof!!


Order the SKOGG System Kettlebell Workout DVDs

 

Primal Body, Primal Mind

Combining your body’s Paleolithic needs with modern nutritional and medical research for complete mind-body wellness

• Provides sustainable diet strategies to curb sugar cravings, promote fat burning and weight loss, reduce stress and anxiety, improve sleep and moods, increase energy and immunity, and enhance memory and brain function

 • Shows how our modern diet leads to weight gain and “diseases of civilization”--such as cancer, osteoporosis, metabolic syndrome, heart disease, and ADD

• Explains how diet affects the brain, hormone balance, and the aging process and the crucial role of vitamin D in cancer and disease prevention

Examining the healthy lives of our pre-agricultural Paleolithic ancestors and the marked decline in stature, bone density, and dental health and the increase in birth defects, malnutrition, and disease following the implementation of the agricultural lifestyle, Nora Gedgaudas shows how our modern grain- and carbohydrate-heavy low-fat diets are a far cry from the high-fat, moderate-protein hunter-gatherer diets we are genetically programmed for, leading not only to lifelong weight gain but also to cravings, mood disorders, cognitive problems, and “diseases of civilization”--such as cancer, osteoporosis, metabolic syndrome (insulin resistance), heart disease, and mental illness.

Applying modern discoveries to the basic hunter-gatherer diet, she culls from vast research in evolutionary physiology, biochemistry, metabolism, nutrition, and chronic and degenerative disease to unveil a holistic lifestyle for true mind-body health and longevity. Revealing the primal origins and physiological basis for a high-fat, moderate-protein, starch-free diet and the importance of adequate omega-3 intake--critical to our brain and nervous system but sorely lacking in most people’s diets--she explains the nutritional problems of grains, gluten, soy, dairy, and starchy vegetables; which natural fats promote health and which (such as canola oil) harm it; the crucial role of vitamin D in cancer and disease prevention; the importance of saturated fat and cholesterol; and how diet affects mental health, memory, cognitive function, hormonal balance, and cellular aging. With step-by-step guidelines, recipes, and meal recommendations, this book offers sustainable strategies for a primally based, yet modern approach to diet and exercise to reduce stress and anxiety, lose weight, improve sleep and mood, increase energy and immunity, enhance brain function, save money on groceries, and live longer and happier.

About the Author of Primal Body, Primal Mind            

Nora T. Gedgaudas, CNS, CNT, is a certified nutritional therapist and neurofeedback specialist with a private practice. A member of the Nutritional Therapy Association, the National Association of Nutritional Professionals, the Nutrition and Metabolism Society, and the Weston A. Price Foundation, she lives in Portland, Oregon.

Primal Body Primal Mind Website

Pre-order Primal Body Primal Mind on Amazon    (available 6/30/2011)

Primal Body Primal Mind Blog

Northwest Neurofeedback Website

Nora's Facebook Fan Page

Burn 1200 Calories Per Hour With Kettlebells

All of my adult life, I have been looking for the magic pill that will keep me lean and strong with the least amount of time and effort.  Well folks, I have not found it...there is no such thing.  I would certainly like to report that I have found it.  Wouldn't it be great to be able to go shopping, help the kids with homework, sit in your cubicle at work, or leisurely pamper yourself and not have to worry about finding the time to exercise?  


I personally was not given the exercise gene.  Gosh, I wish I was, but for me it's a chore.  To go to a gym and workout was never appealing, but I like to play!!  I spent my high school days on the gymnastics team, and pretty much lived in the gym "playing".  After high school, I was short stop for my softball team, quarter back for my touch football team, guard for my basketball team, and played volleyball in city leagues.  I was able to "play" and stay healthy...that is until I had two children, a full time job, college courses in the evening, a dog, two goldfish, a canary and hermit crabs....and oh yeah, a part-time job to make ends meet.

Life happens!  In my early 30's I found myself overweight, unmotivated and tired, and let's add low self-esteem to make it complete.  I took action, went through a hospital sponsored program, lost 42 pounds, and started walking for exercise.  Every morning I got up at 6:00 am and walked for an hour.  My route was 4 miles long.  So every morning I spent an entire hour walking to burn 400 calories.  I was able to keep the weight off for awhile, but eventually life interfered again.  I started traveling for my job, and my routine was interrupted.  I needed to find something else that would burn calories faster.

My next try was stair-stepping.  Then jogging.  Then eliptical machine to reduce impact.  Then back to stair-stepping.  All of these methods helped burn calories.  I thought I was in pretty good shape.  I wasn't!!

The eye-opener for me was watching a movie about a 40ish woman who was in an accident that left her a paraplegic.  She was paralyzed from the waist down.  One day she fell out of her wheel chair when she was alone, and was not strong enough to drag herself into the next room to call for help.  I immediately dropped to the floor and tried it myself.  Yup, you guessed it, I was unable to drag myself across the floor.  Visions of getting older and frail filled my brain.  Every time I saw an older woman hunched over barely able to move, or using a walker or wheel chair, I saw my future self.

Years of using only my legs for exercise left the rest of my body weak and soft.  I had little muscle in my  arms, back and core.  At 39 years old, I was weak, overweight, and my body fat was 32%.  My new trainer informed me that 32% body fat was in the obese range.  Wow, I HATE that word!


Next came a few years of weight training.  I became stronger, but it didn't burn enough calories to keep my body fat down.   So...add back the stair-stepper, tread-mill, eliptical and walking.  Exercise was consuming my life, which of course led to failure.


Then I met Michael Skogg who introduced me to kettlebell training.  It is the most awesome workout ever!  It is fun and effective.  I felt like I was playing again!  And here is the kicker, kettlebell training burns a whopping 1200 calories an hour according to the American Council on Exercise (ACE).  That equates to 20 calories per minute.  I can do an hour workout, and burn more than double the calories of a 4 mile walk.  If I don't have the time, a 20 minute workout in my living room burns up to 400 calories.


Suddenly, I have a strong upper body.  My core is solid, and yes I can see my abs.  My arms are toned and have definition, but not bulky.  The jiggly fat under my arm has been replaced with triceps.  My back looks awesome in a backless dress.  And let's not forget the fabulous effect on thighs and butt.


Kettlebell training has changed my life.  I am in the best shape ever, I look great and feel great, and my self confidence is back.


Michael and I would like to share kettlebell training with the world.  You can now do this amazing workout at home.  Michael has just completed his first set of 5 kettlebell workout DVDs.  Check out the preview video.  Orders begin shipping on Friday, so get your pre-order in now and get a free set of wristbands with your order.  Order Now.


Get in the best shape of your life and have fun doing it!


You, only stronger!


Sue Skogg

Body Fat Percentage

The new 60 Day Challenge is a week away, and I am looking forward to it.  I would like to lose another 10 pounds, and the Challenge gives me the incentive to get focused again.

The feedback I get from others, especially from my immediate family, is that I look great, so why would I want to lose another 10 pounds.  In an earlier blog, I talked about getting down to 137 pounds, for no reason other than it looked good on one of my friends.  Well, that isn't the entire reason.  It isn't just about looking good, but about being healthy.

My body fat percentage at the end of the last 60 Day Challenge was over 26%.  Yes, I can look great in clothes...I am an expert at covering up fat, but that doesn't make me healthier.  Body fat percentage is a much better indicator of your overall health than your weight.  And most weight charts, even at your doctor's office, are not a good indicator of your overall health.  Here is a height and weight chart for men.

Weight Chart for Men

Weight in pounds, based on ages 25-59 with the lowest mortality rate
(indoor clothing weighing 5 pounds and shoes with 1" heels)

Height               Small Frame          Medium Frame            Large Frame

5'6"                     136-142                    139-151                     146-164

5'7"                     138-145                    142-154                     149-168

5'8"                     140-148                    145-157                     152-172

5'9"                     142-151                    148-160                     155-176

5'10"                   144-154                    151-163                     158-180





I am going to give you an illustration of how "off" these tables can be.  Michael is 5'10" and 210 pounds.  According to this chart, he is overweight by 30 pounds.  That is a substantial amount, and if accurate he should be showing an extra 30 pounds of fat on his body.

Michael Skogg

I think we can fairly say that there is not an extra 30 pounds of fat on his body.  In fact his body fat content is in single digits.  The charts do not take into account the percentage of muscle on your body.

Here is a definition of Obesity....
Obesity is an abnormal accumulation of body fat, usually 20% or more over an individual's ideal body weight. Obesity is associated with increased risk of illness, disability, and death.

So what does this mean.  First, your body fat percentage is simply the percentage of fat your body contains.  If you are 150 pounds and 10% fat, it  means that your body consists of 15 pounds fat and 135 pounds lean body mass (bone, muscle, organ tissue, blood and everything else).
 
Here is a body fat chart published by ACE, the American Council on Exercise.

 *General Body Fat Percentage Categories
                               Women                Men

Athletes                   14-20%              6-13%

Fitness                     21-24%            14-17%

Acceptable              25-31%            18-25%
Obese                      32% plus          25% plus

*American Council on Exercise

So based on this chart, at 147 pounds and 26% body fat, I have 38 pounds of fat on my body and 109 pounds of necessary components, bone, tissue, organs, lean muscle and water.  If I lose 10 pounds of fat, and am able to maintain my lean muscle, my body fat percentage will drop to 28 pounds of fat, and a body fat percentage of 20.4%, a healthy range.  At a 20 pound fat loss, my body fat would drop to 18 pounds, or 14.1% body fat.   That would be so awesome!!  But, my goal is realistic...137 pounds.

My recommendation to everyone is to get your body fat measured to find out how truly healthy you are.  We are a fat nation, obesity has become an epidemic in the US. 

Percentage of People Who Are Obese

1 - United States 30.6%
2 - Mexico 24.2%
3 - United Kingdom 23%
4 - Canada    22.4%
5 - Greece 21.9%
6 - Australia    21.7%
7 - New Zealand 20.9%
8 - Hungary 18.8%
9 - Luxembourg 18.7%
10 - Slovak Republic 15.4%

To overcome this epidemic, proper nutrition and exercise are key components.  

With that in mind, just a reminder that a good kettlebell workout can burn up to 1200 calories per hour. 

Keep Swinging,

Sue

For information on the SKOGG System Kettlebell Workout DVDs, featuring Michael Skogg,

Click Here.

Don't be Intimidated by Kettlebells

Some of the comments I get, especially from women, is that a kettlebell workout is too extreme.  That it looks too tough.  Actually, that was my first impression when Michael introduced me to kettlebell training.

Kettlebells can look intimidating, but that's all it is.  Once you pick one up and start swinging it and working out with it the fear goes away.  We have coached children as young as 9 years old, and have had members in their 70's.  We currently have a 67 year old woman who has advanced to the Warrior level.  What does that mean?  It means that she did a 10 minutes of snatches with only one hand switch, which is 5 minutes straight with one arm, a hand switch, and 5 minutes straight on the other arm.  There is no rest, and there is no stopping.  Oh, by the way, she used a 12kg kettlebell, which is 26 pounds!

I would like to introduce you to Luis and Erika.  Here are their stories:

I remember the first day I walked into the gym. My fiancé had seen the gym and called to set up an intro class. He is always looking for a way to push the envelope, so to speak.   I on the other hand liked my comfort zone. I was not really interested in going to a gym that was straight classes because my biggest fear has always been failing in front of others. Needless to say, I've had a few bad experiences that has soured things for me.

The first class was fun and comfortable.  I couldn't believe how fun it was and once I got the basic moves down I was hooked!  I started to become more toned.  It was amazing to watch my body transform into long lean muscle.  I've never looked so good!  Something else amazing happened to me over my journey with the SKOGG System, my confidence grew.  The girl who was afraid to take the lead on anything because others may see her fail, was trying new things all the time!  I began thinking of the amzaing accomplishments I achieved with the SKOGG System and realized that I really could do anything I put my mind to.  SKOGG helped me find the true inner self and learn to really enjoy my life.  Me, only stronger.    Erika Smith

The SKOGG System was instrumental in helping overcome the plateau I had hit with my workouts.  After years of using traditional methods of lifting weights, I was finally sick and tired of making zero progress, gaining weight and being absolutely bored with what I was doing.

That all changed when I started the SKOGG System.  This new way of working out has been a life changer.  I have never been more committed to working out and being fit.

Because I had previously worked out and not improved my appearance, I thought that the best days were behind me.  The SKOGG System proved me wrong!

In 60 days, I literally rolled back the hands of time 5 years.  I lost 13 pounds, 12% body fat and about 2 inches from my waist.  I have not been this fit since college.  I'm leaner, stronger and more flexible.  The best part is that you can do a workout every day and not get bored!  Every day something is different...they just keep your body guessing, which is instrumental in making progress.

Without any reservation, I wholeheartedly recommend the SKOGG System to anyone wanting to get fit for life.

The SKOGG System isn't a workout routine, its a way of life!

Thank you Michael and Sue.     Luis Monge

You can have the same results too!  The SKOGG System is now available on DVD.  Follow the System and watch your body transform to a leaner, stronger, more confident you.

Click here for a preview of the SKOGG System DVD.

Click here to order your SKOGG System Kettlebell Workout DVDs.

I look forward to hearing about your results!

You, only stronger,

Sue Skogg