Kettlebells Exercises

This is what I’d do, methodically .

[1] OWN IT:

About roughly 6 to 7 years ago, one of my colleagues “ abruptly ” dropped about 80 pounds. He was a powerlifter chasing 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 train for a couple of years, so I asked him how he achieved 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 clear out 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 centered on it , then comes other stuff: carbs (potatoes, sweet potatoes, rice) and, of course, veggies.

Protein:

Stops hunger

Prevents cravings for sugary and fatty foods

Speeds up 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 enhances 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 amazed 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’d lift explosively ( high intensity ):

I would make each rep as forceful 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 would "bias" my training:

Most people do only what they prefer. But to strip fat off your body like paint remover on an antique chest of drawers, you have to do the thing you hate the most —because it requires you to use more energy.

I prefer 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 would sleep more:

Sleeping more helps burn fat ; sleeping less encourages fat storage[2]. Unbelievable, but true. Lack of sleep boosts appetite 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 way to reduce stress. Reduced stress lowers cortisol, which reduces 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 restores T and GH levels.

[9] I’d 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:

Hard sessions followed by easy sessions

Heavy lifting mixed with lighter sessions

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

[10] I WOULD FOCUS ON RECOVERY:

I’d ensure I stayed injury-free by prioritizing restoration/mobility work, knowing my body would tighten from extra use. If you’ve ever had an injury from repetitive strain, you know it’s quite painful. Better to head that off early .

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 then .

So How Long Would It Take?

As long as it took .

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