Sunday, October 4, 2009
B2D Select Kettlebell Articles Index
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What's a "perfect rep"? Where does "bone rhythm" come into the kettlebell front squat? Why "fire the lats" in the swing? What does breathing have to do with KB pressing? How alternate low and high volume presses? What's the point of the high hip bridge in the Hardstyle or Kalos SThenos Turkish Get Up? What's double kettlebell work like? What's teh difference between cardio and Vo2max work with kettlebells? These are some of the questions i've been looking at here at b2d.
This page hosts links to the B2D articles investigating these questions. The goal of this wee article is to act as a one click reference point on B2D to articles relating to kettlebell practice. I'll try to keep the most recent first in the list.
If you have KB practice questions not addressed in these posts, please add a comment to this post and i'll do my best to get it addressed.
Archive: Page from hosting the First HKC in the UK.
Return of the Kettlebell - Double Effort; initial preview/review
Epsisode 6 a gal deliberately trying to gain mass.
Episode 7 Refining the Viking Push Press
Episode 8 Checking out the Double Dip of the Hard Style Cleand & Jerk Long Cycle
Episode 9 The Swing in RTK - a new variant of running the bells.
Epsisode 10 Year End Up Date with RTK.
Review of Kenneth Jay's Viking Warrior Conditioning
Renegade Rows (with Kettlebells)
Perfect Rep Quest for Strength Series - so far
Kettlebell Front Squat: how to with Will Williams, emphasis on breathing.
Kettlebell Swing: Why (and How) to Fire the Lats
Kilts4Kettlebells: sources far and wide
What can i say? they seem a kind of perfect match for KB'ing?
If i've missed anything - like an article that references kettlebells isn't necessarily about kettlbells, the search function on the site should help find it.
There's also a humungous page of all articles that gets generated if you hit the kettlebell label.
Strength example
24kg, 120 in 10 snatches; gal
Related Posts
Tweet Follow @begin2dig
This page hosts links to the B2D articles investigating these questions. The goal of this wee article is to act as a one click reference point on B2D to articles relating to kettlebell practice. I'll try to keep the most recent first in the list.
If you have KB practice questions not addressed in these posts, please add a comment to this post and i'll do my best to get it addressed.
Archive: Page from hosting the First HKC in the UK.
Return of the Kettlebell - Double Effort; initial preview/review
If you've worked through Enter the Kettlebell (review here), you may want to think about double kettlebells with that ETK flavour/solidity found in RTK. These seem more and other than just extra weight, but in this second piece on RTK - a kind of different demand in lifting. This third piece is on when one can get lost in the movement in a not zen way, and what some aids for recovery might be. And then there's totally losing it with the heavy day double press.Episode 5 in this series: high heals in the C&J and Uneven Swinging & Pressing.
Epsisode 6 a gal deliberately trying to gain mass.
Episode 7 Refining the Viking Push Press
Episode 8 Checking out the Double Dip of the Hard Style Cleand & Jerk Long Cycle
Episode 9 The Swing in RTK - a new variant of running the bells.
Epsisode 10 Year End Up Date with RTK.
Review of Kenneth Jay's Viking Warrior Conditioning
Kenneth kindly participated in an interview for this discussion of his long time in the making exegisis on vo2max conditioning.
Renegade Rows (with Kettlebells)
i think this is my fave KB movement. It brings together so much: core, balance, coordination, chest, arms. awesome - and especially if you don't have a pull up bar it's an awesome companion there too.
Perfect Rep Quest for Strength Series - so far
This link is a mini-index all on its own for the series that looks at the role of form, the clean, high volume and the arthrokinetic reflex all in the quest of the perfect press rep. This includes one of the most important to me: coming back to the kettlebell front squat - a reflection on the role of form for performance - that started the whole series.Cardio Workouts with KB's vs VO2max - thinking a bit about physiology
2008-11-21 Exploring the Perfect Rep: the Kettlebell Front Squat Revisisted.
This article takes a look at small adjustments in movement that have big effects - like head position in the front squat and the effect of the arthrokinetic reflex on strength.
2008-12-01 The Perfect Rep and the Role of Volume with Form
Why i got interested in Kenneth Jay's Beast Pressing protocol for improving pressing strength: what is high volume (lower weight) supposed to do for improving strength? How does the quantity of reps contribute to learning patterns? and how does this connect to strength?
2008-12-05 Perfect Rep Quest: Volume + Integrated Cardio
A quick reflection on using high cardio reps between these high volume sets to help support strength - based on research around "integrated cardio"
2008-12-14 Strength and the Perfect Rep: Volume Works
Six fold increase in heavy presses between two sessions of heavy volume work.
2008-12-15 mc's Version of KJ's Beast Pressing Protocol
Some folks wanted to know more clearly the aspects of my adaptation of Kenneth's beast pressing protocol. Basically, it's adding some EDT elements. Works for me, but i make no claims yet (a sample of one person being rather small) that this is an optimal approach. It works for me though.
2008-12-21 Perfect Rep & Insane Improvement from Breathing?
500% improvement on the heavy day from the last session? from breathing?
2008-12-31 The Perfect Rep, the Kettlebell Clean and 10 thousand Hours
This one is a longer piece about how all the above sessions came together to help fix my weaker side's clean to get the press. The problem: i could do many singles but zip series on that side. It seems the foundation laid in just over a month of high volume/low volume provided sufficient basis to unpack the clean issue and get it working to enable sequential C&P'ing. Practice really does make a difference. That seems so obvious, as i suppose the best solutions do, but the reasons why practice works seem more nuanced than anticipated.
Mitochondria and the value of steady state - despite being disparaged by some there's a role for everything. Indeed, related research shows cardio far from detracting from strength training can enhance it.Refined Turkish Get Up, Hardstyle
Running the Bells: Intense Cardio with Kettlebells
Running the Bells is a way to simulate hill workouts with kettlebells - when it's cold & wet out or the bike's up on blocks, this is a great way to get that hill series for endurance.
If you try it, please leave a comment and let me know what you think
The refined turkish get up provides an overview of what's also become known as the Kalos Sthenos TGU. A discussion of what makes the KS TGU special - the high hip bridge (and Why the High Hip Bridge in the Turkish Get Up) - is also linked, as is a series of questions about how the TGU works as a movement screen and for what.How to Prep for the RKC cert - the other stuff
The RKC certification weekend is physically demanding - there are some social/participatory aspects to consider as well to make it an awesome weekend.Learning GS style kettlebell work
Kettlebell Front Squat: how to with Will Williams, emphasis on breathing.
Kettlebell Swing: Why (and How) to Fire the LatsWhen i started kettlebelling, i don't think i really appreciated the size of the lats, how they worked, or how to "fire" them knowingly. Here's a few tips you may find helpful on finding your lats, what the job and movement of the lat actually is, and how they may contribute to your kettlebell swing perfection.
Kilts4Kettlebells: sources far and wideWhat can i say? they seem a kind of perfect match for KB'ing?
If i've missed anything - like an article that references kettlebells isn't necessarily about kettlbells, the search function on the site should help find it.
There's also a humungous page of all articles that gets generated if you hit the kettlebell label.
Strength example
24kg, 120 in 10 snatches; gal
Related Posts
- b2d VFF article index for experience fitting and wearing Vibram FiveFingers
- b2d Z-Health article index relating to Z-Health from R-phase to 9S:Sustenance and in between
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Saturday, October 3, 2009
Nutrient timing *may* make difference - for strength, body comp, muscle fiber...
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Could changing when you have a recovery drink have a significant effect on strength, body comp and other performance factors? It may be that simple. If you like your workout routine, but want it to produce better results, you may find that changing one thing has a not insignificant effect. There seems to be significant benefit to strength, muscle fiber, body composition and muscle glycogen uptake based simply on when nutrients are taken around a workout. Likewise this nutrient timing requires no other change to one's diet to have this effect.
A cool thing about this study is that participants were used to doing resistance work; they aren't newbies (as many studies use).
Here's what they had in their drinks:
Strength & Muscle gains What the above breaks down to show is that there was a statistically significant difference (only 5% likelihood that the finding is based on chance) in STRENGTH performance improvements with the group in things like the 1RM. Intriguingly, the cross sectional area of muscle went up (hypertrophy) more than the other group of the fast twitch fibers in particular - the ones uses especially in power/strength work.
Creatine and Hypertrophy. So, nothing too surprising in what the good stuff in the drinks is. If i could redo this study, i'd take out the creatine to study separately, as the consensus there has seemed to be that one can take it anytime to be valuable. That said, the authors here in the discussion suggest that there may be particular benefit to taking creatine around time of exercise.
Body Comp - another interesting finding is that the effect of timing on body comp (bf%, lean mass) was also significant.
Citation:
CRIBB, P., & HAYES, A. (2006). Effects of Supplement Timing and Resistance Exercise on Skeletal Muscle Hypertrophy Medicine & Science in Sports & Exercise, 38 (11), 1918-1925 DOI: 10.1249/01.mss.0000233790.08788.3e Tweet Follow @begin2dig
Could changing when you have a recovery drink have a significant effect on strength, body comp and other performance factors? It may be that simple. If you like your workout routine, but want it to produce better results, you may find that changing one thing has a not insignificant effect. There seems to be significant benefit to strength, muscle fiber, body composition and muscle glycogen uptake based simply on when nutrients are taken around a workout. Likewise this nutrient timing requires no other change to one's diet to have this effect.Bottom line: taking Creatine Monohydrate, Protein and Carbs "just before" & "right after" workout is a really cheap win to improving strength, body comp and muscle type improvements. The other group had taken the same fuel in the AM before any other food and late in the PM after anything else so fuel ups were at least 5 hours on either side of a workout.
Effects of supplement timing and resistance exercise on skeletal muscle hypertrophy.
Exercise Metabolism Unit, Center for Ageing, Rehabilitation, Exercise and Sport; and the School of Biomedical Sciences, Victoria University, Melbourne, Victoria, Australia.
PURPOSE: Some studies report greater muscle hypertrophy during resistance exercise (RE) training from supplement timing (i.e., the strategic consumption of protein and carbohydrate before and/or after each workout). However, no studies have examined whether this strategy provides greater muscle hypertrophy or strength development compared with supplementation at other times during the day. The purpose of this study was to examine the effects of supplement timing compared with supplementation in the hours not close to the workout on muscle-fiber hypertrophy, strength, and body composition during a 10-wk RE program. METHODS: In a single-blind, randomized protocol, resistance-trained males were matched for strength and placed into one of two groups; the PRE-POST group consumed a supplement (1 g x kg(-1) body weight) containing protein/creatine/glucose immediately before and after RE. The MOR-EVE group consumed the same dose of the same supplement in the morning and late evening. All assessments were completed the week before and after 10 wk of structured, supervised RE training. Assessments included strength (1RM, three exercises), body composition (DEXA), and vastus lateralis muscle biopsies for determination of muscle fiber type (I, IIa, IIx), cross-sectional area (CSA), contractile protein, creatine (Cr), and glycogen content. RRESULTS: PRE-POST demonstrated a greater (P < 0.05) increase in lean body mass and 1RM strength in two of three assessments. The changes in body composition were supported by a greater (P < 0.05) increase in CSA of the type II fibers and contractile protein content.
CONCLUSION: Supplement timing represents a simple but effective strategy that enhances the adaptations desired from RE-training.
A cool thing about this study is that participants were used to doing resistance work; they aren't newbies (as many studies use).
Here's what they had in their drinks:
All participants were prescribed 1 g of the supplement per kilogram of body weight (1 g-1·kg-1 bw), to be consumed twice on training days only. The supplement contained (per 100 g), 40 g of protein (from whey isolate), 43 g of carbohydrate (glucose), < 0.5 g of fat, and 7 g of CrM and was provided by AST Sport Science (Golden, CO). This dose provided an 80-kg participant with 32 g of protein, 34.4 g of carbohydrate, < 0.4 g of fat, and a 5.6 g of CrM in each serving (a total of 1124 kJ). The chosen supplement dose was based on previously reported intakes of this population (18) and was similar to previous studies that had involved protein (1) or CrM (8) supplementation close to RE. The participants were instructed to maintain their habitual daily diet during the trial.
Strength & Muscle gains What the above breaks down to show is that there was a statistically significant difference (only 5% likelihood that the finding is based on chance) in STRENGTH performance improvements with the group in things like the 1RM. Intriguingly, the cross sectional area of muscle went up (hypertrophy) more than the other group of the fast twitch fibers in particular - the ones uses especially in power/strength work.
Creatine and Hypertrophy. So, nothing too surprising in what the good stuff in the drinks is. If i could redo this study, i'd take out the creatine to study separately, as the consensus there has seemed to be that one can take it anytime to be valuable. That said, the authors here in the discussion suggest that there may be particular benefit to taking creatine around time of exercise.
it could be suggested that supplement timing promotes more efficient Cr accumulation within muscle and, therefore, greater strength gains and muscle hypertrophy during RE training. However, this aspect was not examined directly. Based on the results obtained, further investigations are warranted to examine dose responses and the extent of Cr accumulation during RE, and to fully elucidate the contributions of both CrM and whey protein to chronic adaptations during training.
Body Comp - another interesting finding is that the effect of timing on body comp (bf%, lean mass) was also significant.
A group×time interaction (P <>
Muscle Glycogen. Higher in the Pre/Post group too - and at that 10 weeks after the trial finished. The authors propose an argument for this finding.
Therefore, it could be suggested that PRE-POST supplement timing not only promoted more efficient CrM accumulation within muscle, but that this strategy may have also promoted more efficient muscle glycogen restoration during the RE program. In turn, these benefits may have enabled greater work capacity during subsequent workouts, thus helping to promote greater strength improvements and muscle hypertrophy. Although work capacity was not assessed, the significantly greater hypertrophy responses (in three of three assessments) and 1RM strength improvements (two of three assessments) demonstrated by the PRE-POST group after the program support this theory.Other studies have looked at taking on board fuel close to RE, but the authors of this study claim that the unique thing here is that no one changed their diet: they just added the supplement drink. The authors write:
In conclusion, although there has been a sound theoretical basis for expecting a beneficial effect from supplement timing, this is the first study to clearly demonstrate that this strategy results in greater strength and body composition improvements (i.e., a gain in lean mass and a decrease in body fat percentage) as well as muscle hypertrophy, compared with supplementation at times outside of the workout period. Unlike previous work that has examined chronic adaptations from nutrient consumption close to RE, a significantly greater muscle hypertrophy response from supplement timing was evident at three different levels (i.e., a greater increase in LBM, hypertrophy of the type IIa and IIx fibers, and contractile protein accrual). Additionally, these results were obtained with participants maintaining their normal eating patterns throughout the program. Therefore, we conclude that supplement timing represents a simple but effective strategy to enhance the adaptations that are desired from RE training.This study is from 2006. It may be that other studies since then that i've yet to find qualify these results differently. Likewise, the authors didn't use a total control group - a group that did no extra supplementation at all - it would be interesting to see if that outside RE time supplementation had ANY benefit at all.
That said, it does seem pretty compellingly simple, as the authors suggest, that just by putting pre/post protein/cho/CrM drinks around RE workouts is an Easy Win for supporting strength.
Related Posts
- A minute with mike 1: bcaa, leucine, whey: which when and why?
- A minute with mike 2: post workout recovery window
- nutrition in general: eating is a habit, and change is pain. here's help (inside p90x article)
- free 40+ page overview of approach that uses this nutrient timing stuff (precision nutrition)
Citation:
CRIBB, P., & HAYES, A. (2006). Effects of Supplement Timing and Resistance Exercise on Skeletal Muscle Hypertrophy Medicine & Science in Sports & Exercise, 38 (11), 1918-1925 DOI: 10.1249/01.mss.0000233790.08788.3e Tweet Follow @begin2dig
Wednesday, September 30, 2009
Return of the Kettlebell check in: relax, look and breath
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In the clean and jerk sessions of Return of the Kettlebell (prelim overview here) there is a still point, it seems, that comes from double kettlebell sessions and this particular move that opens up a kind of Next Level of performance - or perhaps it's just me, so let me try to explain what i mean.
When i recently wrote about starting into RTK, i said it focuses the mind. I mean it. And i *really* like that. Nothing like moving two kb's at speed, and under control, and a lot, to get that this is a kind of serious business and staying fresh not squirrelly is critical.
But there's also more than that. Again, this could just be me, but because i'm now moving two bells in synchrony, my attention on what i'm doing is different from single bell work. Qualitatively. For instance, with a one arm press, i'm checking everything in single terms: feet, glutes, gut, lats etc and on into the press itself. Perfect rep; perfect form.
But with two bells - perhaps more so in the dynamic moves like the snatch and the clean & jerk, it seems, when moving the bells, the focus can't be equally on the two arms doing the press, nor does attention split to being a bit on this side and a bit on that side. For lack of a better term the effort becomes more about the movement systemically rather than the parts.
Somthing i'm finding is that there is more focus on executing the move well and diagnosis happens post rep rather than within rep. It's as if in the ladders there are opportunities for very fast diagnostics or post mortems after doing even early rungs, that can then be applied to the next rung. Again, at least for me, i find that diagnostic happening more post move than pre move with the C&J than i do with the single arm press.
The Spot on the Door.
Here's an example. Yesterday doing medium day C&J, i was noticing a real difference in feel between the second and third rungs. The last time i'd done this block i'd also found i was getting perhaps overly intrigued about my breathing - except that i knew it didn't feel right. I also generally find myself closing my eyes when i get into a groove, and usually that's fine, but it wasn't helping as it usually does.
Then something kinda bizarre happened yesterday mid set at this tranistion point between totally sweet rungs and less perfect feeling rung. I looked at a spot on the door in front of me (i practice in a hallway). All of a sudden i noticed the move came together. For one thing, i felt like i was able to slow the pace down a bit and get more power into the clean part of each rep. There was then a sort of "ah ha" about the breathing, and then the jerk just went all zen. Not that i didn't feel the work, but it was different. Neurological harmony.
Take aways from this double kb practice for me (your mileage may very) were generally:
Slow down to feel the force in the clean, luke. I don't mean that to sound like it's a physical speed thing. I don't think the bells moved slower; i was slower inside. And i think that slowness was also where the "relaxedness" of the title comes from - i'm still focusing on hip flexor drive, tight abs etc, but it's more wound up than tossed out. More focused, less effortful in the effort. Oh grr. hard to describe.
The spaces in between. Free the Joints. The other thing on the jerk part for me was finding that spot in the door. I don't know if that spot helped anchor better arthrokinetic responses - freeing up my shoulders & neck just that bit more out of neurological threat that the jerk felt both less effortful and less fatiguing - but the difference is stunning to me. That shift in gears between the 2'nd and 3'rd ladders really quieted right down.
So what these simple moments did for me is show that, while breathing is so key to getting that coordinated effort - there are other systems in me that need to sync with that breathing. And boy does head position and the use of the eyes seem to be a powerful part of that coordination. Now i thought i knew at least about head position, but the double kb's taught it in a whole new way.
I feel like i've learned something new that i don't think i would have found this quite so clearly, or had its benefits so inscribed without the double kb challenge, and this particular big kb move.
kettlebell as instrument?
This is gonna sound flakey but one of the things i like about picking up guitars at different folks' places is that i find every single instrument from the meanest to the most extravagant has a voice - something to say. It's probably so obvious to say so does this kind of gear. I think i may be starting to get why Pavel in his conversation with Geoff Neupert a month back in the kettlebell secrets calls said barbell or kettlebell - they're great but pick one and really get it. Only advanced folks like Adam T. Glass or Brett Jones would mix them up. For a moment the other day, i think i kinda got a bit of the rationale and benefit of that. It's not just about learning new moves; it's for lack of a better term, this neurological harmony. It feels great when it all locks in (better than 'the pump').
The cool thing i sense from this expertise practice - and again marial arts folks may say nice catching up there, sport - is that really getting it with this tool means transferable skills rather than just specific skills, too - i know what this locked in in my body feels like now when challenged with double weight. I can look to find that in other moves now as well, whether kicking a ball or doing a pull up. Perhaps. Yes no?
Anyway, i was surprised. And while i enjoy Enter the Kettlebell very much (here's why) and return to it often, RTK's demands and focus sharpening are very appealing right now. And the other day, i just had what feels like an unexpected bonus outcome, too, about integration and smooth power. Tomorrow's challenge will be how to carry this practice into Heavy Day C&J.
Time to Double KB?
Just to note, if you're curious about exploring double KB work, Georff Neupert, RKC maestro of strength, is doing a series on his blog of how to think about when and how best to ramp into double kettlebell work. His Blog's a great resource in general. Thoughtful.
Look forward to hearing about your experiences.
Related Posts
In the clean and jerk sessions of Return of the Kettlebell (prelim overview here) there is a still point, it seems, that comes from double kettlebell sessions and this particular move that opens up a kind of Next Level of performance - or perhaps it's just me, so let me try to explain what i mean.
When i recently wrote about starting into RTK, i said it focuses the mind. I mean it. And i *really* like that. Nothing like moving two kb's at speed, and under control, and a lot, to get that this is a kind of serious business and staying fresh not squirrelly is critical.
But there's also more than that. Again, this could just be me, but because i'm now moving two bells in synchrony, my attention on what i'm doing is different from single bell work. Qualitatively. For instance, with a one arm press, i'm checking everything in single terms: feet, glutes, gut, lats etc and on into the press itself. Perfect rep; perfect form.
But with two bells - perhaps more so in the dynamic moves like the snatch and the clean & jerk, it seems, when moving the bells, the focus can't be equally on the two arms doing the press, nor does attention split to being a bit on this side and a bit on that side. For lack of a better term the effort becomes more about the movement systemically rather than the parts.
Somthing i'm finding is that there is more focus on executing the move well and diagnosis happens post rep rather than within rep. It's as if in the ladders there are opportunities for very fast diagnostics or post mortems after doing even early rungs, that can then be applied to the next rung. Again, at least for me, i find that diagnostic happening more post move than pre move with the C&J than i do with the single arm press.
The Spot on the Door.
Here's an example. Yesterday doing medium day C&J, i was noticing a real difference in feel between the second and third rungs. The last time i'd done this block i'd also found i was getting perhaps overly intrigued about my breathing - except that i knew it didn't feel right. I also generally find myself closing my eyes when i get into a groove, and usually that's fine, but it wasn't helping as it usually does.
Then something kinda bizarre happened yesterday mid set at this tranistion point between totally sweet rungs and less perfect feeling rung. I looked at a spot on the door in front of me (i practice in a hallway). All of a sudden i noticed the move came together. For one thing, i felt like i was able to slow the pace down a bit and get more power into the clean part of each rep. There was then a sort of "ah ha" about the breathing, and then the jerk just went all zen. Not that i didn't feel the work, but it was different. Neurological harmony.
Take aways from this double kb practice for me (your mileage may very) were generally:
Slow down to feel the force in the clean, luke. I don't mean that to sound like it's a physical speed thing. I don't think the bells moved slower; i was slower inside. And i think that slowness was also where the "relaxedness" of the title comes from - i'm still focusing on hip flexor drive, tight abs etc, but it's more wound up than tossed out. More focused, less effortful in the effort. Oh grr. hard to describe.
The spaces in between. Free the Joints. The other thing on the jerk part for me was finding that spot in the door. I don't know if that spot helped anchor better arthrokinetic responses - freeing up my shoulders & neck just that bit more out of neurological threat that the jerk felt both less effortful and less fatiguing - but the difference is stunning to me. That shift in gears between the 2'nd and 3'rd ladders really quieted right down.
So what these simple moments did for me is show that, while breathing is so key to getting that coordinated effort - there are other systems in me that need to sync with that breathing. And boy does head position and the use of the eyes seem to be a powerful part of that coordination. Now i thought i knew at least about head position, but the double kb's taught it in a whole new way.
I feel like i've learned something new that i don't think i would have found this quite so clearly, or had its benefits so inscribed without the double kb challenge, and this particular big kb move.
kettlebell as instrument?
This is gonna sound flakey but one of the things i like about picking up guitars at different folks' places is that i find every single instrument from the meanest to the most extravagant has a voice - something to say. It's probably so obvious to say so does this kind of gear. I think i may be starting to get why Pavel in his conversation with Geoff Neupert a month back in the kettlebell secrets calls said barbell or kettlebell - they're great but pick one and really get it. Only advanced folks like Adam T. Glass or Brett Jones would mix them up. For a moment the other day, i think i kinda got a bit of the rationale and benefit of that. It's not just about learning new moves; it's for lack of a better term, this neurological harmony. It feels great when it all locks in (better than 'the pump').
The cool thing i sense from this expertise practice - and again marial arts folks may say nice catching up there, sport - is that really getting it with this tool means transferable skills rather than just specific skills, too - i know what this locked in in my body feels like now when challenged with double weight. I can look to find that in other moves now as well, whether kicking a ball or doing a pull up. Perhaps. Yes no?
Anyway, i was surprised. And while i enjoy Enter the Kettlebell very much (here's why) and return to it often, RTK's demands and focus sharpening are very appealing right now. And the other day, i just had what feels like an unexpected bonus outcome, too, about integration and smooth power. Tomorrow's challenge will be how to carry this practice into Heavy Day C&J.
Time to Double KB?
Just to note, if you're curious about exploring double KB work, Georff Neupert, RKC maestro of strength, is doing a series on his blog of how to think about when and how best to ramp into double kettlebell work. His Blog's a great resource in general. Thoughtful.
Look forward to hearing about your experiences.
Related Posts
- The Perfect Rep Quest - series
- kettlebell swing - about the lats - finding and firing
- better neurological form for sport - i-phase
- pull ups - from 1 to 101
- 10,000 reps of clean
Tuesday, September 29, 2009
The reusable tea infuser for Super Great Green Tea at Work Bliss
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Green tea is grand, isn't it? But how have that great green tea joy at work? I've written a couple times about green tea's effect for health, well being and Fat Loss. But let's be clear: while any green tea may do, 
i'm always thinking not of the bagged detritus from the sweepings of the tea processing floor, but about real japanese green tea. Whether the humble genmaicha, common sencha or the the elegant matcha, this is lovely loose tea, best infused (isn't that a lovely word? let's say it together "infused" mmm) loose in a vessel like a tea pot (more on preparation here) so the little leaves can expand to their full taste glory.
Such tea pot temperament may be fine for the ebb and flow of home life, but what about the rush and constraints of work where the convenience of the bag may cause compromise on tea pleasure?
Friends, b2d diggers, i have found The Solution: the individual reusable infuser.
Yes indeed, a simple, made in germany, reusable, gold mesh infuser. Not sure of the actual company that makes the device. I've found one in France labelled as Finum (available in the US here), and
another recently (and cheaper) from the delightful Nothing But Tea. No postage fee either. Proprietor Helga Warzecha's on Twitter too. That's just cool. Want to know when your fave Kenyan black tea will be back in stock? Tweat! so cool. I'll be back.
As far as i can tell from the "made in Germany " type face and design branded in the base, they're identical.
Very simple to operate for green tea:
Voila! crappy tasting green tea bags be gone. Your wonderful favorite tea available even at work. I'm so happy with this wee little piece of technology - the tea infuser - no doubt it would work fine for well, black tea, and maybe even coffee too. But i'm just happy - and feel pretty decadent about having this moment of bliss at work.
If you haven't tried real loose japanese tea, wow, you will be delighted. Getting into green tea can be just as intrigued as getting into dark chocolate or fine wine. But really, compared to bags, just about any loose japanese green tea will do (i like genmaicha - love that brown rice mixed in). Explore here to give it a go.
----
By the way: i'm not endorsed by Japan Center or Nothing But Tea - i just like their products and services. if you have sources you like for your fave types of loose green tea, please send a comment.
Related Posts
Such tea pot temperament may be fine for the ebb and flow of home life, but what about the rush and constraints of work where the convenience of the bag may cause compromise on tea pleasure?
Friends, b2d diggers, i have found The Solution: the individual reusable infuser.
Yes indeed, a simple, made in germany, reusable, gold mesh infuser. Not sure of the actual company that makes the device. I've found one in France labelled as Finum (available in the US here), and
another recently (and cheaper) from the delightful Nothing But Tea. No postage fee either. Proprietor Helga Warzecha's on Twitter too. That's just cool. Want to know when your fave Kenyan black tea will be back in stock? Tweat! so cool. I'll be back.As far as i can tell from the "made in Germany " type face and design branded in the base, they're identical.
Very simple to operate for green tea:
- Fill the cup with boiling water.
- let the water come down from the boil (seriously, really really do not use just boiled water and do not add water to cool off boiled water: i made a cup with a post five minute kettle, and then another that was post 15 mins. The post 15 min off the boil was so much tastier it's insane. this is nice to forget about the water for a bit)
- Note - when possible, use filtered water freshly boiled - i used boiled water from an "always hot" tank thing at work today and my goodness, what a difference in taste.
- Put the amount and type of tea desired into the filter (in the UK for green tea i like the Japanese Center in the US i've heard the Tao of Tea is good but don't have first hand knowledge)
- Dunk tea in water, with lid on filter - it just rests in the cup
- let sit for whatever is recommended - 30-90secs.
- Take off lid, flip over
- put infuser in its lid coaster. A very cool part of this simple device is that it has a wee lid for when the tea is steeping that, when flipped over, holds the infuser (and its drips).
- Enjoy that tea
Voila! crappy tasting green tea bags be gone. Your wonderful favorite tea available even at work. I'm so happy with this wee little piece of technology - the tea infuser - no doubt it would work fine for well, black tea, and maybe even coffee too. But i'm just happy - and feel pretty decadent about having this moment of bliss at work.
If you haven't tried real loose japanese tea, wow, you will be delighted. Getting into green tea can be just as intrigued as getting into dark chocolate or fine wine. But really, compared to bags, just about any loose japanese green tea will do (i like genmaicha - love that brown rice mixed in). Explore here to give it a go.
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By the way: i'm not endorsed by Japan Center or Nothing But Tea - i just like their products and services. if you have sources you like for your fave types of loose green tea, please send a comment.
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Saturday, September 26, 2009
"Lean Muscle "- muscle is lean - do you mean lean mass?
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Just a quicky about terminology. I've heard many folks referring to building "lean muscle" and burning fat. Even seemingly knowledgeable sites do this. Consider this wikianswer response about building "lean muscle" A review of Staley's muscle logic refers to building "lean muscle mass." Or just do a search for "lean muscle" and check how many sites come back with that
term in the title.
The thing is, muscle *is* lean in that (a) lean means wanting in fat and (b) muscle has very little fat in it. Pretty much ever. It's very particularly designed to be that way.
The "lean muscle" may come from conflating the desire for muscle gain and fat loss on the one hand and measuring "lean mass" relative to body fat % from body composition on the other.
Or maybe it's that gaining muscle is supposed to go with burning fat and hence getting lean. Not always true by the way: see "bulking."
Anyway, lean muscle may be a redundant term but it's pretty pervasive. So let's take these terms apart then:
Lean, in lean mass refers to the measurement of the body sans adipose tissue - the fat that's under the skin (and can be measured by calipers) as opposed to visceral fat, which is the stuff around our internal organs.
Body composition by the way is formally the meanure of fat, bone, muscle tissue. So a lean person - say a man below 10% body fat with a six pack starting to show - is "lean" - as in wanting in fat (that's another great word: to want, wanting - as in to lack). He may be more or less muscular at that bf% than another person who is say
bigger or smaller boned, so not everyone at a particular bf% looks the same to be sure.
Similarly someone can gain lean mass, or gain muscle, and not necessarily put much of a dent in lowering their body fat percentage (as seen recently with obese kids on exercise programs). In fact many folks will eat more to gain muscle mass, and pack on some more fat while doing so. This is partially why it's hard to gain muscle mass while reducing calories to get lean: the fuel to build the muscle mass (new tissue) isn't necessarily there (see discussion on hypertrophy here).
So, there's muscle, there's lean mass, and there's body fat. Muscle and bone is lean; fat is fat. Working to gain muscle doesn't necessitate getting lean(er), but eating at a caloric deficit may (scroll dow to see discussion on weight loss, nutrition, habits, change is pain, here for more).
Now, for most situations the above may be considered a nice distinction (nice is another cool word like want - means fussy or fastidious or jesuitical for that matter), but sometimes folks make the assumption that muscle gain means fat loss when thinking about "lean muscle gain" and since it doesn't, it may help to have this cleared up - help a person working on weight loss and fitness to have a better mental model of what's happening within us.
And so thar we go: muscle is lean already, to get lean is to drop fat, but building muscle is no guarantee of fat loss, though developed in the right circumstances, it can certainly help. Tweet Follow @begin2dig
term in the title.The thing is, muscle *is* lean in that (a) lean means wanting in fat and (b) muscle has very little fat in it. Pretty much ever. It's very particularly designed to be that way.
The "lean muscle" may come from conflating the desire for muscle gain and fat loss on the one hand and measuring "lean mass" relative to body fat % from body composition on the other.
Or maybe it's that gaining muscle is supposed to go with burning fat and hence getting lean. Not always true by the way: see "bulking."
Anyway, lean muscle may be a redundant term but it's pretty pervasive. So let's take these terms apart then:
Lean, in lean mass refers to the measurement of the body sans adipose tissue - the fat that's under the skin (and can be measured by calipers) as opposed to visceral fat, which is the stuff around our internal organs.
Body composition by the way is formally the meanure of fat, bone, muscle tissue. So a lean person - say a man below 10% body fat with a six pack starting to show - is "lean" - as in wanting in fat (that's another great word: to want, wanting - as in to lack). He may be more or less muscular at that bf% than another person who is say
bigger or smaller boned, so not everyone at a particular bf% looks the same to be sure.Similarly someone can gain lean mass, or gain muscle, and not necessarily put much of a dent in lowering their body fat percentage (as seen recently with obese kids on exercise programs). In fact many folks will eat more to gain muscle mass, and pack on some more fat while doing so. This is partially why it's hard to gain muscle mass while reducing calories to get lean: the fuel to build the muscle mass (new tissue) isn't necessarily there (see discussion on hypertrophy here).
So, there's muscle, there's lean mass, and there's body fat. Muscle and bone is lean; fat is fat. Working to gain muscle doesn't necessitate getting lean(er), but eating at a caloric deficit may (scroll dow to see discussion on weight loss, nutrition, habits, change is pain, here for more).
Now, for most situations the above may be considered a nice distinction (nice is another cool word like want - means fussy or fastidious or jesuitical for that matter), but sometimes folks make the assumption that muscle gain means fat loss when thinking about "lean muscle gain" and since it doesn't, it may help to have this cleared up - help a person working on weight loss and fitness to have a better mental model of what's happening within us.
And so thar we go: muscle is lean already, to get lean is to drop fat, but building muscle is no guarantee of fat loss, though developed in the right circumstances, it can certainly help. Tweet Follow @begin2dig
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