Kettlebells Training

This is what I’d do, methodically .

[1] OWN IT:

About roughly 6 to 7 years ago, one of my colleagues “suddenly ” dropped about 80 pounds. He was a powerlifter going after 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 managed 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 battle to lose weight, you have to pinpoint your workout 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 throw out 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 built around it , then comes other stuff: carbs (potatoes, sweet potatoes, rice) and, of course, veggies.

Protein:

Reduces hunger

Stops cravings for sugary and fatty foods

Speeds up your metabolism

Aids 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 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 surprised when they add heavy lifts. Their heart rates soar more than during Swings or Snatches, driving up the body’s calorie demands for recovery.

[5] I would lift explosively ( max effort):

I would make each rep as powerful 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’d probably raise 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 are worst at—because it requires you to use more energy.

I lean towards 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 needed.

[7] I’d sleep more:

Sleeping more helps burn fat ; sleeping less promotes fat gain [2]. Hard to believe , but true. Lack of sleep increases hunger and makes you lose muscle (“fat-free mass”). I'd make sure I get 7-8 hours every night.

[8] I would 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 lowers anabolic (muscle-building & fat-burning) hormones like testosterone (T) and growth hormone (GH). So, breathing lowers 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 prefer contrasting training:

Intense workouts alternated with easy ones

Heavy lifting mixed with lighter sessions

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

[10] I’d Put Emphasis On RECOVERY:

I’d make sure I stayed uninjured by focusing on restoration/mobility work, knowing my body would tighten from extra use. If you’ve ever had an injury from overuse , 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?” Maybe . Or I could balance 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 . Maybe as long as 16, depending on my recovery.