Use the “One-Third Rule” for For Faster Kettlebell Workout Results
2024.11.25 04:57 GeoffArthur Use the “One-Third Rule” for For Faster Kettlebell Workout Results
https://www.youtube.com/watch?v=UCtnXTPcm0U
For "Swing Only" Fat Loss
https://salutis.kartra.com/page/SWING-HARD-2
For “No Diet” Fat Loss
https://go.chasingstrength.com/kettlebell-ghfl-4/
For Recomposition - Building Muscle, Getting Stronger, and Losing Fat Simultaneously
https://salutis.kartra.com/page/giant-x
For Some Hardcore Challenges
https://cart.chasingstrength.com/hard3b
I was talking to a new friend the other day about men’s over 40 fitness.
He’s a white-collar corporate guy with 5 kids.
He hates strength training and only does cardio.
We were talking about the importance of strength training for guys our age, most of which he didn’t know.
I’ll get to that in a moment, but first, his biggest reason for not strength training?
“He didn’t have the time.”
Like most guys, he thought workouts had to be long and grueling like they were when we were in our late teens and early 20s in order to be effective.
I told him that was not necessary.
In fact, I told him that most of my clients and customers workout / train about 1/3 of what they thought they needed.
20 to 30 minute sessions, 3x a week is about average for most.
And that shocked him.
That's because 60 to 90 minutes a week is about one-third of the work that most guys think they need to do, which is 60 to 90 minutes a day - at least 3x a week.
I’ve coined this the “One-Third Rule.”
You probably only need to strength train 1/3 of the time you think you need to.
In fact, many guys are still under the false assumption that they have to train like Arnold recommended - 2 hours a day, 6-days a week.
We just don’t have time for that.
And more importantly, it’s just not necessary.
One of my favorite studies in the past 15 years is by Heden, et al. in the March 2011, European Journal of Applied Physiology.
(One-set resistance training elevates energy expenditure for 72 h similar to three sets. Heden, et al. European Journal of Applied Physiology. Mar. 2011.Vol.111. Number 3:477-484.)
In it, subjects were put on a simple resistance training protocol – 10 exercises (full body) for either 1 or 3 sets. The researchers measured post-exercise energy expenditure 24, 48, and 72 hours post-workout. Both groups showed an elevated metabolism of around 100 calories per day.
Take a look at that again.
One group did one third of the work of the other group and still burned the same amount of calories burned post-workout.
So, it’s not necessarily how LONG you train - it’s what you do when you train and how you do it.
Again… The “One-Third Rule.”
I was also telling my friend that men lose 10% of their lean muscle mass per decade.
Which means that technically, if you weighed 190 pounds at 30, you could lose 40 pounds of muscle by 70 and still weigh the same.
Which is why many “old men” look like Christmas trees.
They lose muscle, and replace it with fat.
I was telling my friend you could simply set up an easy circuit - something like the following —
Upper Push — Upper Pull — Legs and rest about 60 seconds between them, and you can train your muscles and your heart and lungs.
And yes, I’m aware that traditional strength training is the best cardiovascular exercise.
But short duration KB ballistic repeats can be great CV exercise as well as a decent muscle-builder:
Sprint hard, then rest.
Your heart rate elevates than decreases during your rest periods, without the strain of traditional strength training. Build muscle using the correct ballistics: Snatch, Clean + Push Press, Clean + Jerk.
(Swings are OK, but they have a shorter range of motion, so they don’t elicit as much of a muscle-building response as the ones I just mentioned.)
So, look, the point is, you don’t have to carve out huge swaths of time from your overstuffed schedule to get back in shape… get in good shape… and stay in shape.
You can strip off fat.
You can get stronger.
And you can even build a fair amount of muscle in “just” 3x 20 to 30 minute sessions a week.
(Yes, you can use 40-45 minute sessions if you want to and have the time.)
And, better yet, these shorter sessions really are “all you need” to stimulate the change your looking for simply because your ability to recover isn’t the same as it was in your 20s.
At the end of the day, remember the “One-Third Rule” so you can eliminate any excuses for not taking care of yourself. I’ll leave a link in the description below for kettlebell workout programs that follow the “One-Third Rule”.
Stay Strong,
Geoff
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2024.11.25 04:57 Decent_Wing7614 Safest place to start?
Looking to go solo traveling for the first time as a young female, but i’m worried about my safety. I’ve read the articles online, but where is a place you have been that felt very safe and a great solo trip destination?
I would love to go somewhere tropical in the next few months so i have been thinking hawaii, mexico, or somewhere in south america. I would also love to visit thailand or vietnam but they are much farther from me and more expensive so i kind of want to start small and cheaper first.
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2024.11.25 04:57 Indian-Socialist Why does the US embargo and sanction Cuba for concerns about “freedom™️” and “democracy™️” while maintaining good relations with Saudi Arabia which is an absolute monarchy and they can legally murder citizens for “Apostasy” and “Homosexuality”?
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2024.11.25 04:57 orchidforest05 Bot and Cobs (my art)
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2024.11.25 04:57 thedepster Mommies came home from a weekend trip!
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2024.11.25 04:57 Terrible_Coach_8348 20m, I don't mind talking about anything u like
I am from Europe and I enjoy talking about a lot of subjects. Ask me anything, and gimme ur snapchat because why not.
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2024.11.25 04:57 hopefulsingleguy Court orders return of 172 rainbow-themed watches to Swatch
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2024.11.25 04:57 Deadbookman Would you think this is harassment or a funny joke?
My 84 year old brother-in-law (a retired attorney) went to his primary care doc yesterday. The assistant (female) came into the exam room before the doc, and she took his temp, clipped on a finger to measure oxygen, and then picked up a blood pressure cuff. She asked "right arm or left arm"? He said he replied "either one", but this assistant later told the office manger my B.I.L. said "my middle arm". I thought it a humorous response since there are only two arms.
As a lawyer, he's concerned that she is deceiving to claim sexual harrassment.
What do you think?
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2024.11.25 04:57 Flat-Expression2667 5k for thrifted clothes
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2024.11.25 04:57 Botcceuboi My Opinion on BO6
I've been playing BO6 since release, got it with Game Pass have around 150ish hours and this is what I have to say
- 24/7 moshpit is the only thing I find enjoyment in since the maps are big enough to actually see people shooting at me and TTK is relatively good
- All of the maps just don't feel good, idk how to explain that anymore than that. They just feel clunky and some just run like hot ass (I have game downloaded on SSD, Intel I5-12k, GTX 3060 on the lowest settings)
- The amount of DEV errors I get it ridiculous and I don't even get what the problem is because they seem to happen at random, could be when I boot the game up it instantly crashes, or after like 2 hours of playing I get them, or when I invite my friend to a party I get one (have verified files and reinstalled the game multiple times and still get them)
- The fact that the devs seem to be more focused on people actually having fun on zombies and abusing glitches (which has been around since I started playing cod back in WAW) and they don't seem to care about the massive cheating problem in ranked/normal MM. The leadboards were already scuffed from people doing the glitches and NOW they want to patch it, but don't worry I still get sent back to the main menu everytime I try to change my loadout
- Zombies, in my opinion, is unplayable for camos. I tried playing legitmately after the patches were sent out for the godmode and boat stuff, and just the amount of "mini bosses" they spawn is insane. The manglers aren't even hard to kill, they are just overly annoying, almost like they don't want you to hit high rounds unless you have a max packed wonder weapon.
- Have to bring it up because it has happened, "Skill Based Damage" (I see it as a really bad net-code) this is the worst I've seen in any cod game. I played the hell out of MW2, MW3, and BO2. I've never had hit-reg be this bad in really ANY game before, it's just so so insane that it will tell me how much damage was done to me in how many hits, but not how many times I've hit them and how much damage I did. It's 2024, almost 2025 and we can't get hit-reg down, instead we make 8 different areas the body can be hit and put in special death animations, or push more and more and more bundles for $15-$40, yeah okay, you get more money to not fix a game
- and to add more to that, I've seen countless, countless videos about people doing the zombies glitches before patch, and there was obviously more and more and people viewed it and yet THEY IGNORE THE VIDEOS TALKING ABOUT THIS HIT REG ISSUE AND CHEATING ISSUE
- The really only good thing I can say about this game, is that it's absolutely, soul-crushingly, addicting. I get mad, hit my desk, quit the game, and then 10 min later I wanna play it. It's a never ending cycle, like a bad relationship.
-I have now found a new game to play and it has taken more of my time away from this game for the soul fact that my k/d doesn't matter what matches I get into. Ranked will only put me in matches that are within or around my rank, like a game should be.
I remember coming home from school and hopping on cod for hours and hours to play with people and now I can't play the game for more than an hour without getting off. I get that the skill gap is becoming more and more as people get into games and I get older, but I should not have to overly sweat in every single match I get into, I want to play a CASUAL ARCADE SHOOTER casually. I'm sure some of you share the same thoughts as me and some of you are gonna call me a "skill issue", "If you don't like the game, don't play it"
My answer is cool, you like it I don't, different opinions are fine, this is my opinion of the game, and I'm sure I'll be back to playing it, but I don't see myself putting in as much time and effort as I ever did with the older titles
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2024.11.25 04:57 www_mousegal420 Genuinely wanting to gain weight but nothing is appealing?
I was really anorexic for a little bit but now I genuinely do want to gain weight but I don't get hungry or think about food. for a few months I had a lot of opportunities to eat each day so I ate a lot but now I have to make more of an effort to eat due to schedule changes and I just don't and I'm starting to lose a lot of weight. sometimes I do feel like a bit of comfort when i do feel hunger and I don't even really notice it or recognize it. but i have a few times and even then I just don't really want any food.
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2024.11.25 04:57 bloxcer Mualani build,
HELP ME PLEASE
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2024.11.25 04:57 RangerMach1 Rippling in surface printing in vase mode
I have a CR10 V2 Pro that I'm using to print some jumbo Christmas lights. I'm using Cura 5.9 to make the files. When printing the parts, I start getting a rippling pattern in the top half of the print. I slowed my feedrate, turned part cooling off and on, updated Cura as the first occurance happened will running 5.0.1, and I can't get it to go away. I've checked the X gantry, it appears to be moving smoothly and is rising evenly, all the belts are tight withoutbeing over tight. Looking for suggestions bc I'm just stumped. I've run the same part 5 times, with tweaks between every print with improvement.
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2024.11.25 04:57 sharmaniti437 Why Is Data Science a Popular Career Choice?
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2024.11.25 04:57 RednarNimbus5000 Damage clarification
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2024.11.25 04:57 An_non_moose543 New to delivery
Hey guys, I’m trying out delivery for the first time as I was wanting to see if I can get some extra money for the holidays. I just wanted to know what are some things I should know about before going in or some tips to help maximize income. Thank you in advance!
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2024.11.25 04:57 Crago9 It's Time To Take Our Party Back!
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2024.11.25 04:57 emmvaa rich/average/poor
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2024.11.25 04:57 PM_ME_SOME_LUV Does anyone know of any RBNY-friendly bars in Central or even South Jersey?
I’m a long time fan but have since left the area a while back, but I’m very familiar with the lower half of Jersey as it’s more accessible. Would anybody know of anything in an otherwise Union-dominated area?
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2024.11.25 04:57 Standard_Tangerine72 Trade 0547dabf16e04ea1f42d755d9a36adced53555809c64e172814d83a3747faed84a
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2024.11.25 04:57 Murky-Access-7060 Does anyone have advice for retroactively identifying an object?
 | I was out tonight with my refractor scope (don’t judge me, I’m honestly having a blast with it!) and accidentally found what looked to be a faint nebulae. I was looking for a satellite when I found it and it unfortunately wasn’t near any stars that I’m familiar with enough to reverse star hop (not sure if that’s even a thing lol) I’ve been at it a year and am slowly learning the stars and constellations but it’s one I haven’t gotten to yet. I think I may have been in Aquila but I’m not 100% sure. I did a little research and that area in general seems to have a ton of nebulae, but I’m sure the vast majority wouldn’t be super visible with a 2” 70mm scope. The only thing I could confidently identify was Saturn, but that was too far away to the South for me to star hop without really knowing the ones in between yet. I’m about 65% sure I had the Square of Cygnus above it. Does anyone have any tips or tricks to identify later or any idea of faint objects that would be visible in that general area to start research with? Might sound silly but I struggle with the Western sky and overhead stars with the star map for some reason. It didn’t come up in my cell phone through the telescope photo attached but that was the area. I’m not even sure if this is useful lol please don’t laugh too hard or judge me too harshly. I know this probably sounds really silly but I’d love to name it. (On a side note, I now have a sketchbook and pencil in my backpack, I feel that would have been 100% more useful than the photo lol) submitted by Murky-Access-7060 to telescopes [link] [comments] |
2024.11.25 04:57 Igennem The Case Against Joe Biden for Complicity in Genocide
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2024.11.25 04:57 Toxicllama-_ What is with yall and glazing tf out of goku and Superman
Like yea there decently strong but like fuck dude they ain’t that strong
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