Weight Loss Training

This is what I’d do, step-by-step .

[1] OWN IT:

About six or seven years ago, one of my colleagues “ abruptly ” 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 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 have trouble to lose weight, you have to acknowledge 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 get rid of 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 stressed .

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

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

Protein:

Blocks hunger

Cuts down on 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 improves 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 shoot up more than during Swings or Snatches, raising the body’s calorie demands for recovery.

[5] I'd definitely lift with high power ( max effort):

I’d make each rep as strong as I can —no more “phoning it in” or just “surviving” my sets. If I were 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 like . But to strip fat off your body like solvent on an antique chest of drawers, you have to do the thing you hate the most —because it forces you to use more energy.

I love 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 required .

[7] I'd sleep more:

Sleeping more helps burn fat ; sleeping less encourages fat storage[2]. Unbelievable, but true. Lack of sleep increases hunger and makes you lose muscle (“fat-free mass”). I would make sure I got 7-8 hours here 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 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 reduces cortisol and rebalances T and GH levels.

[9] I would train 4-6x week:

Making your body shed 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 force it to burn without caring —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 lifting mixed with lighter sessions

That style makes the body work without burning it out . I would keep sessions efficient and brief—20 to 30 minutes.

[10] I WOULD FOCUS ON RECOVERY:

I’d guarantee I stayed injury-free by prioritizing restoration/ flexibility work, knowing my body would stiffen from extra use. If you’ve ever had an injury from overuse , you know it’s unpleasant . 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 balance hard training days with easy restoration days and do more restoration work instead.

So How Long Would It Take?

As long as it needed .

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