Here is an example of a kettlebell program that focuses on building strength and power with a very happy side effect of fat loss.
Everyone wants to know what the “best” fat loss program is.
Here’s my immediate answer:
The one you actually can follow and maintain
A real fat loss success plan has three critical components.
- Supportive Nutrition
- Resistance Training
- Metabolic Training
This article will focus on part 2 and part 3. Stay posted for a follow up article on supportive nutrition
Here is what an example training phase looks like. The purpose of this phase is to help you build the strength and the conditioning for future phases. With our programming each phase is built off the preceding one(s) and becomes sequentially more challenging.
The first phase is designed to be relatively simple (not easy). The less moving parts, the harder something is to break.
This phase is based on the very easy to use “A-B Split”
It means that you alternate each session between Session A and Session B.
Here’s what that would look like over the next four weeks:
| Day 1 | Day 2 | Day 3 | |
| Week 1 | A | B | A |
| Week 2 | B | A | B |
| Week 3 | A | B | A |
| Week 4 | B | A | B |
Each session is broken into 3 main segments:
Segment 1: Strength
This is designed to increase your overall strength levels which enables you to produce more force. Increase force production allows you to do two things:
- Build more muscle- necessary to increase your metabolism and change the shape of your body
- Burn more energy. The more force you can produce, the more energy your body requires, therefore the more calories you burn
Segment 2: Metabolic Pairings
This segment is designed to make you do work, and lots of it, plain and simple. Performing lots of high quality work requires lots of energy
We like to focus on full body exercises as it spreads out the workload between all muscles at any given time.
Segment 3: Health Finisher
This section is design to build up your cardio base
I want you to consider each workout as a “training session”, not a workout. I often see way too much emphasis on “working out” and not enough training. There’s too much emphasis on quantity and not quality.
Why the semantics?
Because, you will be training your body to not only burn fat, but to function closer to the way it was designed to operate.
If you focus on the “quality”, the “quantity” will come
Phase 1 Program Details:
Session A:
- Strength: Perform the following exercise for 15 mins
The Get Up, Alternating Left and Right, start with your weaker side
- Metabolic Pairings: Perform the following exercises for 15 mins
Alternate:
B1. Goblet Squat
B2. Split Stance Row
Perform 5 reps per set of each exercise with your 10 rep max weight
Rest as and when needed to maintain quality
Rest 2-3 mins then
- Health Finisher
2 Hand Swings: Complete 10 sets of 10 Swings
Time Cap 10 mins
Focus on maintaining form- be as explosive and powerful every rep
Goal is to decrease time taken to complete swings each week while maintaining form and power
Rest as needed to maintain form and power
Session B:
A. Strength: Perform the following exercise for 15 minutes.
The Clean and Press, Left and Right.
Start with your weaker side. Perform ladders* of 1,2,3 with a kettlebell thatʼs your 5 reps max (5RM). Rest as needed, when needed.
Ladder = 1 clean & press each side, 2 clean & presses each side, 3 clean & presses each side, then start the ladder back from 1 again
B. Metabolic Pairings: Perform the following exercises for 15 minutes.
Alternate Between:
B1.½ Get Up, Left and Right. Start with your weaker side
B2. Reverse Lunge, Left and Right, start with your weaker leg
Perform 5 reps per set of each exercise
Rest only as and when needed
Rest 2 to 3 minutes, then…
C. Health Finishers: Perform the following:
2 Hand Swings: Complete 10 sets of 10 Swings
Time Cap 10 mins
Focus on maintaining form- be as explosive and powerful every rep
Goal is to decrease time taken to complete swings each week while maintaining form and power
Rest as needed to maintain form and power
These sessions are designed to strengthen and fortify your body, and make you resilient. You can progress each week by attempting to increase the amount of reps in each session while maintaining the quality. You should notice drastic improvement in your performance over the 4 weeks.
