In this book, Tim Ferris is a big believer of the minimum effective dose. It is simply the smallest dose that will produce the desired outcome. He finds anything BEYOND the M.E.D. is wasteful.
Take working out. Ferriss claims instead of working out 1 hour a day for 5 days a week, we can swing a Kettlebell just 2 to 3 sets per week and get similar results.
This is the best training video I could found on Kettlebell swings:
Here are a few tips I find while researching Kettlebell swings:
About Kettlebell weight: Men typically start off too heavy (ego kickin’ in). For ballistic movements like Kettlebell swings, an active man should start out with either a 16 kg- 35 lb or a 20 kg – 44 lb Kettlebell. Athletic men should start with a Kettlebell between 16 kg – 35 lb and 24 kg – 53 lb…
Unlike men, women tend to start out with a Kettlebell that is too light for them. For ballistic movements like Kettlebell swings, active women should start with a Kettlebell between 8 kg – 18 lb and 12 kg – 26 lb. An athletic woman should start with a Kettlebell between 12 kg – 26 lb and 16 kg – 35 lb. Out of shape, inactive women should try a bell between 6 kg – 13 lb and 8 kg – 18 lb.
Make sure our stance is not wider than shoulder-width. Too wide, and it becomes more difficult for our knees to track our toes. (Our knees must always track our toes).
Also, make sure we are not hyperextending our knees at the top. So instead of throwing our knees “back” at the top, think instead of pulling our kneecaps “up”.
To avoid problems with hip-flexor tendonitis, do a static stretch for our hip flexors before exercising. Lay on our stomach and pull our lower leg to the glutes. Hold for 60 seconds on each side.