The second pillar of health...exercise
Weights
If you are a little bigger 20kg will work good.
For women, the same applies, use 8-12 kg.
Watch the video above for the basics
Start with 50 swings 2x/week.
You need time off the get stronger and let your body burn some fat.
What to buy
Women, you probably aren't looking to chew up your hands. So you will almost certainly want to order a kettlebell online. I've never seen a smooth kettlebell sold in a store.
I've swung a number of different brands and I own two different ones. I also got together with a friend to try his brands. He even had the very expensive Dragondoor ones.
As a chiropractor, I don't want my hands torn up. Most kettlebells, that includes very expensive ones, and nearly all sold in stores are CAST in two pieces. What that means is they are made with two molds put together. The problem is that method forms a seam down the middle.
I started getting a blister within a few minutes.
So a smoother kettlebell is much preferred, unless you are trying to toughen up your hands. This is my favorite brand so far. Very smooth, consistant gravity-cast, and thick uniform handles. Two out of my three kettlebells came from here. Only order the BLUE series.
If you like this. It is part of our 50 Restoration Classes.
The first pillar we did in two parts last week on supplements. People fall into two camps, the ones who take supplements and the ones that don't. Pretty obvious, I know. But because it is a very confusing topic, you may want to review.
People often don't take supplements because some one told them they can just eat a good diet and you'll be fine. You won't. Researchers figured that out back in the 1920's. The soil is not more nutrient rich today versus 1920.
Where I'm most concerned is when people take supplements, but are actually taking synthetic chemicals, often made by pharmaceutical companies, instead of whole food supplements. These are radically different products. Review here.