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.