Fat Loss Exercises

This is what I’d do, step by step .

[1] OWN IT:

About 6-7 years ago, one of my colleagues “suddenly ” dropped about 80 pounds. He was a powerlifter aiming for a BIG squat—800lbs if I recall correctly—but could never get below 260. When he lost that 80 pounds, I hadn’t seen him for a couple of years, so I asked him how he did it .

“It was pretty simple,” he said. “I talked to [a mutual friend] and he said, ‘Dude, you gotta own your sh*t.’ And that was it.”

In other copyright, if you find it difficult to lose weight, you have to recognize your excuses—those stories and lies you tell yourself—and get rid of them. Change your stories.

[2] GET JUNK FOOD OUT OF THE HOUSE:

I’d go through the pantry and get rid of all cookies, chips, crackers, and soda. Then I’d hit the freezer and eliminate pizza, ice cream—any high-calorie “binge-y” food. If it’s not there, I can’t eat it, especially not on impulse when I’m feeling anxious .

[3] I'D EAT A "PROTEIN-FIRST" DIET:

The first thing in my mouth each meal is protein. Every meal is focused on it , then comes other stuff: carbs (potatoes, sweet potatoes, rice) and, of course, veggies.

Protein:

Curbs hunger

Controls cravings for sugary and fatty foods

Boosts your metabolism

Accelerates your recovery between workouts

In fact, 2015 research by Dr. Jose Antonio, PhD, et al, stated[1]:

“A high protein diet (3.4 g/kg/d) combined with a heavy resistance training program optimizes body composition in healthy trained men and women.”

[4] I'D LIFT HEAVY (HIGH FORCE):

I’d use a 4-6RM for my most important lifts, especially if I’d been doing a lot of KB ballistics. Many people who do “lots of Swings” are stunned when they add heavy lifts. Their heart rates skyrocket more than during Swings or Snatches, raising the body’s calorie demands for recovery.

[5] I’d lift with maximum force ( high intensity ):

I'd make each rep as powerful as I can —no more “phoning it in” or just “surviving” my sets. If I’d already been doing “a bunch of Swings,” I’d probably double my usual rep ranges (or increase them by 50%). For example, sets of 5 become sets of 10; sets of 10 become sets of 20.

[6] I’d "bias" my training:

Most people do only what they enjoy . But to strip fat off your body like turpentine on click here an antique chest of drawers, you have to do the thing you are worst at—because it forces you to use more energy.

I favor low-rep strength work—that’s my bias. The opposite would be higher-rep KB ballistic work, like sets of 10+. That would tire me out, requiring more energy. For someone who does “a lot of Swings,” it’d be the opposite: a lot of heavy strength work. Again, more energy than normal required .

[7] I’d sleep more:

Sleeping more aids fat loss; sleeping less promotes fat gain [2]. Unbelievable, but true. Lack of sleep increases hunger and makes you lose muscle (“fat-free mass”). I’d make sure I got 7-8 hours every night.

[8] I'd breathe more:

Breathing—specifically diaphragmatic breathing—is a stress reliever . Reduced stress lowers cortisol, which reduces belly fat. Diaphragmatic breathing activates the parasympathetic (“rest and digest”) system and counters the sympathetic (“fight, flight, or freeze”) system.

High cortisol also suppresses anabolic (muscle-building & fat-burning) hormones like testosterone (T) and growth hormone (GH). So, breathing reduces cortisol and normalizes T and GH levels.

[9] I'd train 4-6x week:

Making your body burn fat is no mean feat. It’s like Scrooge McDuck hoarding his treasure: your body wants to hold on to fat. So you have to push it to burn regardless—by making it work more . How you organize your training is up to you. I like contrasting training:

Hard sessions followed by easy sessions

Heavy sessions followed by light sessions

That style makes the body perform without overtraining. I would keep sessions efficient and brief—20 to 30 minutes.

[10] My Priority Would Be RECOVERY:

I’d guarantee I stayed uninjured by prioritizing restoration/ movement work, knowing my body would become tense from extra use. If you’ve ever had an injury from overuse , you know it’s quite painful. Better to head that off at the pass .

So, 5 to 15 minutes of restoration work each session. “Yeah, but won’t that take total workout time up to 45 minutes?” Perhaps. Or I could alternate hard training days with easy restoration days and do more restoration work instead.

So How Long Would It Take?

As long as it required.

But probably, no more than 12 weeks' time . Maybe as long as 16, depending on my recovery.