As written in the post the other day a 24 kg kettlebell was arriving.

It arrived 8th of january so two workouts have gone since. My comment of using this heavier is: my god it was heavy!

I saw immediately that exercise technique is of the essence when swinging this weight, and it feels a lot more after the workout.

More will follow about kettlebell training, so far I am surprised of how effective it is on my strength and balance.

I have just realized how fun and easy it is to workout with a kettlebell.

I warmup for about 10 minutes on my crosstrainer (recommended training) and after that I swing my 8kg kettlebell in different
programs for 10-15 minutes and what a workout I get!

I ordered one 8kg and one 24kg kettlebell from Abilica Online and I thought that the 8kg is for warmup and 24 is for the actual warmup.
But how wrong I was, when swinging an 8kg iron ball around in different dynamic or static moves the perceived weight is far more than the actual weight.

So 24kg kettlebell will have to wait for a couple of weeks so I get used swinging the and can report the results.

Condition training is, in my mind, the hardest thing to do because it can be hard to the mind.

What do I mean with that it could be hard to the mind?
Well, have anyone been really tired walking up a slope and thinking "I will surely die so it is probably better to stop and rest instead of going all the way". This is what I mean, that condition training is a bit more about really deciding and dont stop just because ones tired. To get good results it is sometimes necessary to go further even though it feels like there is no air left. But thats for the occasional moments when there is somekind of record being set. At least for beginners, for which this short school is written.

So how is workout for training lungs and heart capacity? Well, if you want to be good at something, workout in a similar way. If you want to be good at running 20 km, start with walking a couple of times each week for a month. Depending on weight (if its to high or low) you can go to next step where you perhaps start jogging in intervals, walk one minute, run one minute and do this for about 30 minutes in the beginning.

The important thing with starting condition training is that you compete with yourself and actually put your self to a test sometimes to stress the body a bit for results.

Remember that it takes time to make lung and heart capacity better, a bit easier in the beginning but the more well trained you get the harder it will be to improve but then its up to deciding and doing.

You might have heard this before, stretch is important after each workout. 

What is stretching
Its what it sounds like, it's when you are stretching out your muscles to its fullest length (without snapping it of, of course) to make it more elastic and keep a good range of motion.

Why stretch
Its also to help your muscle recover after working out. The muscle is kept elastic, and a stretched muscle fascia gives the muscle room to grow in. Endorphines  is released during a stretch so it feels good doing the stretch.

Why not stretch
Some people say that where lifting heavy weights its not good to stretch because an elastic muscle doesnt help the lifter as a short muscle do. What you should know its unclear of the effects of a stretch if it is good or bad, but since it feels good afterwards its recommended.

How to stretch
Take a deep breath, in through the nose and out through the mouth. Its important to have good breathing technique what ever you do because you relax and do not waste energy on breathing.
Hold the stretch for somewhere between 20-30 seconds. You should (not a promise) feel after about 20 seconds that the muscle relaxes so you can stretch a bit longer. This is natural so dont be afraid, as long as it not hurting.
Relax in your body and stretch out the big muscle groups:

• legs front - take a firm grip of your ankle pull it towards the butt until you feel the stretch in the front thigh muscle.
• legs back - put one foot on a chair, straighten out that leg and bend slowly forwards until you feel the stretch in the back muscle of the thigh.
• butt - put one foot on a chair, do not straighten out that leg and bend slowly forwards until you feel the stretch in the butt
• back - bend over and hang down towards ground until you feel the stretch in the back. You might feel it in the back of the legs or but as well but thats quite common
• chest/biceps - hold one arms horisontally sideways and use a wall to be able to stretch the chest muscles. This will also stretch the biceps if you keep the arm straight
• triceps - point one arm in the air, bend your arm so you touch your neck with your hand, you should feel a stretch in the back of the of the upper arm. 

This is for starters and when you do this as a routine go into stretching muscle by muscle.

How not to stretch
You have probably seen this in the gym, the two second stretch or stretch that looks like they hurt. A stretch should never hurt! If so, stop what you are doing immediately and ask a professional for help

This is by no means the absolute truth, it is the view of the author and if there is errors in the text, please inform about it by mail to per@hrahk.se or in the comment form.

Today we start a work out school. It will be on basic level (followed by mediate and advanced next year) and contains 8 different sections
where we will learn some theories, differences and news.

What we will go through in each of these section is the basics, what people is speaking about and some exercises.

Section #1 - The basics
Section #2 - Stretch
Section #3 - Condition
Section #4 - Strength
Section #5 - Agility
Section #6 - Explosiveness
Section #7 - Work out depending on goal
Section #8 - Put it all together

This section will only contain the list above and a really important thing that cannot be forgotten before and after a good work out, the warm up and cool down.

Why warm up and cool down and what is that?
A warm up is when you move, go out for a walk or just do something that makes your body and muscles warm so your prepared for some work out.
Its important that you do this part of a work out since the work out will be easier for you to go through, and there is lower risc of hurting muscles.

A cool down is the opposite to a warm up, its when you do the same thing but the goal is that you lower the temperature and heartbeat a little bit slower than just quitting the work out. This part is important since it helps your body to recover faster.

This is by no means the absolute truth, it is the view of the author and if there is errors in the text, please inform about it by mail to per@hrahk.se or in the comment form.

I have lost 48 kg the last three and a half years and I'm sure that more people need to loose weight,
every professional within different weight industries and almost everyone else knows this as well.

The problem is that what I found out its not what you eat, how much you work out or how many methods you use.

Its a matter of realizing and deciding "ok, this is it, I'm overweight and I will do what it takes to reach my goals"
Anyone heard of alcoholics (on AA) saying "Hi, my name is XXX and I am an alcoholic". Probably not since most of the meetings
are closed, but what Im after is that it is actually the same thing.

Having an eating disorder, no matter if it is making you overweight or underweight, is something that you need to
get into your head to figure out solutions for. Before someone says "But isnt bodybuilders or fitness freaks
having somekind of disorder as well" I would say that being out of control and in perfect shape is not great in some cases.

So here is how I got out of my eating disorder, which I now see that it had nothing to do with supermethods or eating grass or
running 150km a day.

1. Talk with a professional (dont stop reading here, its ok to go to step 2)
   I did this, at work we had help of occupational health company Boråshälsan, by talking to a nurse in a group therapy manor
   It was a great time opening up both to people I knew and someone from outside my world
2. Talk with supporting friends about your eating disorder and ask for their support
   What you dont need is someone telling you what to do, what you need is support in the rollercoaster ride that weight loss or weight gain actually is.
   You need someone that can be honest to you and remind you of your goal in a way that makes you work in the right direction again if you fall of the train
3. Admit to your self, family and your friends that you actually have an eating disorder
   You need to do this because it makes it so much easier to reach your goals. The most important to admit that there is a problem is your self.
4. Start over each day and be prepared to fall of the train
   Since this is not some method thats supposed to work in different steps, start over each day
   Be prepared to fall of the train, it will happen, but remember that it is ok since you will start over each day to reach your goal
5. Set up small goals where you give your self something for doing good
6. Write a food and workout diary
   Write down EVERYTHING you eat every day during a period of 10 weeks. This way you will be able to go back and see what makes you successfull
7. Workout and do this when you want
   Find a workout that fits you that you can do whenever its ok for you to do it.
   Its doesnt have to be football or aerobics or something like that, its ok take a walk at lunch or doing 10 situps in the morning, as long as you start getting this into your life with working out.
8. Learn whats in your food and learn that its fun to cook healthy
   Read on the boxes when buying foods and ask someone you know (there is always several that knows this, and I know you know this as well)
   Go cooking courses or cook with friends and family and have fun in the kitchen.
9. Stop looking at the scales every ten minutes
   It is normal that you change your weight during the day or between days, and it could be a stress factor looking at the scale to often. Once a week is enough
10. Eat what you eat today, but learn how much normal is
    Talk to a professional, look at internet/books or use the different applications that is available to learn how much normal intake is.
11. Let it take time
    If it will take years, let it take years. There is no fast way to weight success
12. Be successfull and share your knowledge with others!

So, admit, decide, do it and be as successfull as possible!

If I can do this, I know you can!

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