Top 10 Fat Loss Mistakes - #3 of 10 (Starting Too Hard)
‘THE GIANT’
https://salutis.kartra.com/page/oWP219 (Opens in a new window)5x Single or Double Clean + Press programs
3x week
20-30 minutes per day
“The King-Sized Killer”
https://cart.chasingstrength.com/ksk2 (Opens in a new window)Single KB
3x Snatch Programs
3x week
20 minutes per day
Kettlebell Burn 2.0
https://go.chasingstrength.com/kettlebell-burn/ (Opens in a new window)Single KB
16-week program, 4x 4-week phases, each progressively more challenging
3x week, 45 minutes per day
Variety of KB exercises
Customized nutrition program included
Kettlebell MAXIMORUM
https://go.chasingstrength.com/kettlebell-maximorum-e/ (Opens in a new window)12-week program, 2x 6-week phases
4x week, 20-25 minutes per day
Double Clean + Press, Double Front Squat, Snatch
Kettlebell HARD!
https://cart.chasingstrength.com/hard3b (Opens in a new window)Double KB Complex & Chains
37+ 9-12-week programs
3x week, 7-30 minutes per day
Large variety of double KB exercises
Kettlebell Burn EXTREME!
https://salutis.kartra.com/page/D9h108 (Opens in a new window)Double KB
29-day “Challenge” program for RAPID fat loss
6x week, 20-25 minutes per day
Customized nutrition program included
I “love it” when I get emails from people who use my KB complex programs and they say -
“The first workout only took 10 minutes. It was still challenging though. Is that enough?” (Paraphrased)
My response is usually (paraphrased):
“It was the first workout of 27. And each week will get progressively harder. Enjoy it while it lasts. 🙂”
And that’s because many - if not most people - start a “fat loss” program too hard.
They go all out right away.
And as a result?
They burn out.
This is common when you start too hard.
The “trick,” is to “wade in slowly”...
Check the box and make sure you can show up for the next training session… And the next… And the next… And the next…
Over the course of 4… 8… 12… 16 weeks, the training sessions become harder, and you’re able to do more and more and more work.
This is where you see the REAL changes.
Truth be told, on many of my programs, people notice significant changes after the first 3 weeks, because the most structured programs are designed with “on-ramps”...
They’re cycles are designed to start easy and end hard so you can see early success and build consistency.
All good programs do this.
More food for thought:
I really prefer using a weekly RPE scale.
The RPE - or Rate of Perceived Exertion Scale is ranked from 1-10…
Where 1 is no effort and 10 is MAXIMUM, EYE-BULGING, CAN’T GIVE ANY MORE EFFORT.
Strive to use the following cycle:
Week 1: RPE = 7
Week 2: RPE = 7.5
Week 3: RPE = 8
Week 4: RPE = 8.5 / 9
Then repeat.
This gives you one HARD week out of four.
And it is sufficient for most of us over the age of 30… Certainly 40… And most definitely 50.
Now obviously, “HARD” is relative to your current levels of strength & conditioning.
The stronger and better you get, the easier your “Old HARD” becomes.
That of course is a measure of improvement.
So is lower body fat, a smaller waist, and looser jeans.
Stay Strong.
