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@certifica12 I think the takeaway should be to make sure you're getting enough fat and carbs to support the protein intake.

@walterrutherford If you can do 3-4 reps of pushups per set I'd recommend doing 2 reps per set and keep adding sets each workout. In a couple weeks you'll be doing 20 sets of 2, then jump to 3 reps per and start again at 5 sets. You'll see consistent improvement this way. It's called a...

@sk213 Thanks for sharing. This is really cool information. Hope it becomes more popular overall and Russia can get back to a good spot from a politics perspective.

@sk213 How common are kettlebell exercises to the average Russian?

@mcl123 Don't overthink it. If you lift and eat you'll get stronger and build muscle. Optimal is ideal but less than optimal is still progress. Just do your best.

@freekevio Although I think it's an understandable concern to have, I doubt you'll experience any negativity. People go to the gym to improve themselves. You'll be seen as putting in work to make yourself better. We all start our journeys from different places. It would be rare for someone...

@softballmomof5girls Agree with this. You can still do cardio or mobility stuff during rest days. It's good to still be active. Just avoid heavy strength training the same muscles back to back.

@wait4him I don't think anyone can answer without more information. How serious was the injury? Are you able to do most basic movements? Has a medical professional warned you to avoid any particular exercises?

@srdkr I think this would be a very solid place to start + walking

@is2017overyet 💯 3-4x ~30 minutes per week. Do mostly swings, clean and press/jerk, squat, snatch and getups. Adding a second kB or a heavier one down the line would be ideal. If the 20kg feels too light, do more reps before switching hands or setting the bell down.

@eileentee The most important thing is that you find something that you'll keep showing up for. I'd suggest you focus on a few goals. Get stronger so you can be more active easier. Improve your heart and lung health / work capacity. Lose weight. For goal one you should aim for 3-4 strength...

@hemanthbadda Afaik breast size won't be impacted by muscle growth. Breast size is impacted by body fat % and genetics. So go ahead and lift but make sure you keep eating.

@ouznini If budget is most important, get the 20kg. It might be too heavy at first for some movements, but you can train around that. For example, if one hand swings are too difficult, just do two hand swings. You'll want to work up to being able to press it overhead. If it's too difficult...

@curiousmel For esthetics it might be worth adding in floor presses, glute bridge floor press and pushups. Diamond pushups on the kettlebell are another good option.

@reformedguy Can you start doing 30 minute walks at lunch every workday? That would be a great start. Try to add in 20-30 minute strength training 3x per week also once the walking is a habit. Focus on your diet and if you follow these three things you should achieve your goals by December...

@samuelperla If your body composition is changing in a good way, I'd say stop weighing yourself and keep doing what you're doing. Often we find something that works and for some reason make changes. Just keep at it.

@yangum Simple and Sinister is intended to be ran along with other programs. I'd say go with S&S and your 3 day a week calisthenics and see how you feel. Also go get a heavier bell 😜

@itscw Yeah, I'm pretty fit and I kinda fear the stair master. Same trick as running long distance though. Go as slow as you need to to keep going. Go too quick and you burn out. Don't burn out!

@itscw Start small and slow and build up. Maybe for your first workout just do 5 minutes at a slowish pace. Second workout, 6 minutes. Third, 7 minutes. Etc If you're getting gassed after just a minute or two, slow way down. Find a baseline that you can do that feels like you put it...

@confusedchristiangirl0512 I think you'll adjust to double bell swings pretty quickly and find that the benefits double bells give you overall are well worth the compromise. But if you're really really into two hand swings, cast iron are better for that one movement.