Completed Week 12, which is the final week of Kettlebell ICT, without incident. This program is based on research on Integrated Concurrent Training (ICT), which is also referred to as Integrated Concurrent Exercise. One of the findings is that ICT was found to burn body fat, especially stomach fat, without dieting. So in keeping with the premise, I made no special changes to my diet - not perfectly clean, but not blatantly unhealthy either.
Before I started Kettlebell ICT, my body was in good health. However, it had just recovered from a back injury so to be safe, I chose weights for the snatch, goblet squat, and row that were relatively light.
Results:
Bodyweight: approx. 5 lb. loss.
Arms: approx. quarter inch diameter gain
Waist (at navel): approx. 3/4" loss
Overhead Press: approx. 15lb. gain in max force
The objectives of the Kettlebell ICT program are to reduce bodyfat while maintaining or even increasing strength. The results show that both objectives were accomplished. I believe I can interpret the loss in bodyweight combined with reduction in waist diameter as signs of fat loss. Pants now feel more loose at the waist. I figured there would be some gain in pressing strength but I didn't expect this much.
I would consider training under this program again in the future. It would be interesting to see what results would be gained by doing the program with weights determined by proper testing under the program guidelines - eg. 10-rep max for goblet squat, 20-rep max for snatch, etc. instead of holding back a bit to reduce risk for the back.