Kettle Bel Swing demonstrated by Tim Ferriss
Started today with this exercise.
My first Kettle Bell, 5 kg to get started!
Loosing weight, and more important loosing fat is not enough to get that body you envisioned. And, if you are like me, you probably are not keen on spending 3 hours in the gym each day. And here comes one of the basic rules of the four hour body: MED
The minimum effective dose (MED) is defined simply: the smallest dose that will produce a desired outcome. Anything beyond the MED is wasteful.
To boil water, the MED is 212°F (100°C) at standard air pressure. Boiled is boiled. Higher temperatures will not make it more boiled.
Two fundamental MEDs to keep in mind:
1. To remove stored fat, do the least necessary to trigger a fat-loss cascade of specific hormones.
2. To add muscle, do the least necessary to trigger local (specific muscles) and systemic (hormonal) growth mechanisms.
The king of exercises - the two-arm kettlebell swing - is all you need for dramatic changes.
• Stand with your feet 6–12 inches outside of shoulder width on either side, each foot pointed outward about 30 degrees. If toes pointed straight ahead were 12:00 on a clock face, your left foot would point at 10:00 or 11:00, and your right would point at 1:00 or 2:00.
• Keep your shoulders pulled back (retracted) and down to avoid rounding your back.
• The lowering movement (backswing) is a sitting-back-on-a-chair movement, not a squatting-down movement.
• Do not let your shoulders go in front of your knees at any point.
• Imagine pinching a penny between your butt cheeks when you pop your hips forward. This should be a forceful pop, and it should be impossible to contract your ass more.
# T. Ferriss “The 4-Hour Body” - summarized by D. Sivers http://sivers.org/book/4HourBody