Fitness Exercises

This is what I’d do, step by step .

[1] OWN IT:

About six or seven 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 struggle 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 remove all cookies, chips, crackers, and soda. Then I’d hit the freezer and clear away 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 overwhelmed.

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

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

Protein:

Curbs hunger

Stops cravings for sugary and fatty foods

Speeds up your metabolism

Improves your recovery between workouts

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

“A high protein diet (3.4 g/kg/d) combined with a heavy resistance training program boosts 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 shoot up more than during Swings or Snatches, boosting the body’s calorie demands for recovery.

[5] I would lift with maximum force (HIGH POWER ):

I’d make each rep as forceful as I’m able—no more “phoning it in” or just “surviving” my sets. If I’d already been doing “a bunch of Swings,” I would 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 like . But to strip fat off your body like solvent on an antique chest of drawers, you have to do the thing you suck at most —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 gas me , 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 needed.

[7] I would sleep more:

Sleeping more helps burn fat ; sleeping less increases fat storage [2]. Hard to believe , 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 relaxation technique . Less stress → less circulating cortisol → less belly fat . Diaphragmatic breathing stimulates the parasympathetic (“rest and digest”) system and counters the sympathetic (“fight, flight, or freeze”) system.

High cortisol also inhibits 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 would train 4-6x week:

Making your body lose 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:

Intense workouts alternated with easy ones

Heavy lifting mixed with lighter sessions

That style makes the body perform without overtraining. I would keep sessions focused but short —20 to 30 minutes.

[10] I WOULD FOCUS ON RECOVERY:

I’d guarantee I stayed uninjured by prioritizing restoration/ movement work, knowing my body would stiffen from extra use. If you’ve ever had an injury from excessive use , you know it’s quite painful. Better to head that off before it happens.

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

So How Long Would It Take?

As long as it required.

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