I'd like to lose 100 pounds. Yes, I said a HUNDRED POUNDS.

[Sharp Phil]

Now, I don't actually know if it's even possible for me to do that. I'd like to lose a hundred pounds safely. Basically, I'd like to be REALLY THIN but retain the muscular development I've managed to achieve thus far, particularly in my arms and upper chest... So it's possible that it's not physically possible for me to lose that much without being really wispy.

I'd like to use clubbell training as part of the weight loss regimen. Any ideas as to how I should go about this? The key, of course, is that I don't want to injure myself or my long-term health by trying to get too crazy.

(I blame all this on my brother, who is now a mere 165 pounds and looks like a different person.)

[Scott Sonnon]

Phil,
We'll do it. No worries. It'll be hard, but fun and rewarding work together. And with all of your accomplishments, you're no stranger to hard work.
Let's hit that target in quarters - 25lbs at a time.
How proficient are you with Swipes (Swipe Photos (http://www.clubbell.tv/newcertreqs.html) and Swipe Video-clip (http://www.clubbell.tv/images/swipe.avi))? Practice the exercise a few times. Then take your Clubbells and give me a base number for us to crunch the baseline for the training adjustments to your program. Do as many as you can without stopping and stop two reps shy of losing your grip and letting them fly. Wear your lanyard. Count your reps and report back with your results.
Let's go.

Phil,

You mag is great. The weight thing is somewhat of my speciality. If you have diet plan Qs post them in the diet section and maybe i can help. Looks like you've got the program thing well in hand with Coach Sonnon.

Bill

[Sharp Phil]

Coach,

Will do. I will report back when I know the results.

Bill,

Thanks! :)

[Sharp Phil]

Okay, I tried the swipes and found it... well, awkward, as I seem to keep hitting myself in the shoulder with the clubbell once it reaches the top part of its movement. I was able to do that about ten times before it felt like I was going to smash myself unconscious. Does that provide the information you need?

[Scott Sonnon]

Phil, not yet. Read Help on Swipes (http://www.circularstrengthmag.com/forum/viewtopic.php?t=317).

The number you've given me isn't your baseline strength-endurance, since it's based upon your wisely stopping early due to improper form. Get the form down so that you're not impacting your back whatsoever.

You need to groove the Armpit Cast aspect of the Swipe, and then get me a baseline number on your Swipe near-max. (meaning, your maximum minus 2; keep enough gas in the tank to park the Clubbells safely.)

Don't sweat it, amigo. Do 4 more sessions like today focusing on learning the skill, and then go for it again. Report back each session here in this thread with your results, questions, and comments.

[sin_goodfellow]

Phil,

I have cut 75 pounds of fat from my body and i'm still going, though now i'm working more on adding muscle than direct fat loss. It has been far from easy but as Coach Sonnon has said it is all about taking it by sections. My article on my work toward this goal was published in The Code but is unfortunately not currently available. Remember the Renegade motto, drag those knuckles and have patience.

Jesse

[Miklasevich]

Sharp Phil,

Over two and half years ago, I weighed 300 pounds and I hurt my back picking up my 6 year old. Very embarassing as I had played college basketball. So I was determined to lose weight. Here is the program that I used to do it. Note I am now 250# at 6' 7" and have kept it off for two years.

For working out.
Morning:
Stretching/Range of Motion - had to get the kinks out and begin to feel my muscles. Then I did the following circuit 5x's:
15 jumping jacks
5 to 7 on the knee pushups
7 to 10 situps - focus on the form
7 to 10 scissor kicks

then I stretched to cool down.

At night 3 to 4 times a week - go to the track.
Warm up
Walk - briskly - focus on correct breathing - stomach out to breath in and stomach in to breath out for 1/4 mile.
do 20 jumping jacks
5 to 7 on the knee pushups, over time switched to regular pushups
15 Hindu Squats (I did this back then) today I would do CB Swings, CTO and/or CTO lunges.
30 seconds of jumprope

Do this circuit until I did two miles.
I dropped 25 pounds with this program in two months. It allowed me to strenghthen my core, slim my stomach and prepared my body to get into a harder routine. Also during this time, cut out the pop/soda and greasy food and ate sensibly and most importantly would not eat anything past 7 pm.

The next two routines I did were:
Go to the track and warm up.
Place a dumbbell - now I place a CB at the goal line.

Jog the curve and then run the straight away, then jog the curve, run the straigh away - back to the CB.

20 Clean to Order (10r/10l) focusing on the form and exploding up
20 swings (10 r/10l) focusing on the form and exploding up.
10 snatches (5 r/5l) work your way up to 10.
1 minute of jumprope

I would do this for 6 to 8 laps depending on how I felt.

The other routine is to get a stopwatch, set 21 minutes on it and start it.
I started with a pair of 25# dumbbells, then moved up to 35# db and now I am on 45#.
On the top of the minute, do 5 clean and presses. I start with the db's on the floor, do the clean and up into a press and bring them back to the waist and squat down and place almost on the floor and back up. Need to focus on the form, your breathing and keeping the selective tension in your stomach, back and butt. Then rest until the top of the minute comes around. It is easy until about the 10 or 9 minutes are left - then you have to dig deep. At the end of the 21 minutes - you have done 100 clean and presses and I feel fatigued but not overly tired and it is a great aerobic workout.

I would mix the above two routines and I lost the last 25 stubborn pounds - but it did come off. Again, I watched what I ate and did not eat after 7 pm.

I hope this helps you in developing a program for yourself and good luck.

Matt

[Scott Sonnon]

Phil, give me a status update, amigo. Let's get you moving towards your goals!

[Scott Sonnon]

Phil's 6 Week Fat Burning Formula

Let's achieve your goals by concentrating on the Rock-it Drill (Ballistic Pre-Swings, AKA "Hydras"), Pendulum (forward), Armpit Casts and Shoulder Casts (the latter two to build strength especially for your martial art training.)

To minimize your time demands you will perform two 20 minutes sessions in a DOUBLE-D AM/PM split. You have 3 sessions per week: M/W/F. On your off days, you must perform a Warrior Wellness session in the AM to defray the amount of work you're doing. If possible, you should do a lunch time Warrior Wellness session on your work days as well. Your two free days (Sat/Sun), I suggest at least one brisk walk/day in the AM.

6 Steps = 6 Weeks. Check your weight and measure your waist size. Let's see where we take you in 6 weeks.

Use Performance Breathing to recover as quickly as possible between sets. Keep your rest periods less than one minute.

Progress forward as long as your completing each set volume with RPE of 8 or less and RT of 8 or less. Review "Intuitive Training" at CST Magazine for more on RPE and RT. If you do not meet volume, or go higher than 8 in RPE or RT, then take a day off and repeat the session on the following day.

Step #1
AM - Knee and Ankle DROM, 10 sets of 10 Hydras; 5 sets of 5 Armpit Casts
PM - Shoulder, Elbow, Wrist DROM, 10 sets of 10 Forward Pendulums; 5 sets of 5 Shoulder Casts
Step #2
AM - Knee and Ankle DROM, 9 sets of 11 Hydras; 5 sets of 5 Armpit Casts
PM - Shoulder, Elbow, Wrist DROM, 9 sets of 11 Forward Pendulums; 5 sets of 5 Shoulder Casts
Step #3
AM - Knee and Ankle DROM, 8 sets of 12 Hydras; 5 sets of 5 Armpit Casts
PM - Shoulder, Elbow, Wrist DROM, 8 sets of 12 Forward Pendulums; 5 sets of 5 Shoulder Casts
Step #4
AM - Knee and Ankle DROM, 7 sets of 13 Hydras; 5 sets of 5 Armpit Casts
PM - Shoulder, Elbow, Wrist DROM, 7 sets of 13 Forward Pendulums; 5 sets of 5 Shoulder Casts
Step #5
AM - Knee and Ankle DROM, 6 sets of 14 Hydras; 5 sets of 5 Armpit Casts
PM - Shoulder, Elbow, Wrist DROM, 6 sets of 14 Forward Pendulums; 5 sets of 5 Shoulder Casts
Step #6
AM - Knee and Ankle DROM, 5 sets of 15 Hydras; 5 sets of 5 Armpit Casts
PM - Shoulder, Elbow, Wrist DROM, 5 sets of 15 Forward Pendulums; 5 sets of 5 Shoulder Casts In 6 weeks, we're going to re-evaluate and move forward for another six.

Use your earlier session to really groove every nuance of the Swing. Get deep and sit back while bending forward like coming off a sky jump. See Hydras (http://www.circularstrengthmag.com/images/hydra.avi) to visualize how deep you must be go.

When you move on to Pendulums, you seek to convert that hip snap grooved into a perfect "catch" in Order Position and "launch" forward and upward (at a 45 degree angle) into the next Swing phase. Get deep like the Frogger, while keeping a straight back.

In your Arm-pit cast, your primary performance goal is to keep your elbows IN rather than letting them flair outward. Learn the tight-loose-tight grip protocol to avoid overgripping armpump.

In the Shoulder Cast, exhale and lock down your core as you project the Clubbell. Grind it slowly or you’ll over extend into a lateral swing.

Export this to the Personal Training Log and keep a daily log entry!

Good luck. It's an aggressive 6 week cycle.

[Sharp Phil]

Thanks, Coach!

[Scott Sonnon]

Phil, you also need to report over to the Nutrition Forum to get advice on revamping your diet to coincide with your goals.

What he said.

Bill

[Scott Sonnon]

Phil, I edited a typo in your program. It was supposed to read for PM: Shoulder, Elbow, Wrist DROM (it reads this way now.)