Kettlebell Workout Fat Loss Mistake #8 - THE “I” WORD

SWING HARD!

GOAL: Improve conditioning, burn fat

10 x “Swing Only” programs

3x week, 15 to 30 minute workouts

Exercises used: 2-H Swing, 1-H Swing

Single kettlebell

Skill level: Novice/Beginner +

Kettlebell GHFL

GOAL: Burn stomach fat without dieting

12-week program

3x week, 20 to 30 minute workouts

Exercises used, Novice: 2-H Swing, 1-H Swing

Exercises used, Intermediate: Snatch, Single KB Thruster (Front Squat-to-Press)

Exercises used, Advanced: Double KB Snatch, Double KB Thruster, Double KB Clean + Push Press, Double KB Clean + Jerk

Single (Novice & Intermediate) and double kettlebell (Advanced)

Skill level: Beginner - Advanced

The King-Sized Killer

GOAL: Improve conditioning, burn fat, get stronger

3x “Snatch Only” programs

3x week, 20 minute workouts

Exercises used: Snatch

Single kettlebell

Skill level: Intermediate +

‘THE GIANT’

GOAL: Get stronger, burn fat, build muscle, improve conditioning

5x “Clean + Press Only” programs

3x week, 20 to 30 minutes

Exercises used: Single KB Clean + Press, Double KB Clean + Press

Single or double kettlebell

Skill level: Intermediate +

Kettlebell Burn 2.0

GOAL: Burn fat, get stronger, improve conditioning

16 weeks, 4x 4-week phases, each becoming progressively more challenging

3x week, 45 minutes

Exercises used: Clean, Press, 2H Swing, 1H Swing, TGU, TGU Sit Up, 1 Arm Row, Snatch, and more…

Single kettlebell

Skill level: Beginner to Advanced

Kettlebell RMF

GOAL: Burn fat, build muscle, improve conditioning

3x 12-week “Clean + Jerk Only” programs

3x week, 20 to 30 minutes a day

Exercises use: Clean + Jerk (Clean + Push Press)

Double kettlebell

Skill level: Advanced

Kettlebell MAXIMORUM

GOAL: Get stronger, build muscle, “recomp” burn fat, improve conditioning

12-week program

4x week, 20-30 minutes

Exercises uses: Snatch, Double Clean + Press, Double Front Squat

Single and double kettlebell

Skill level: Intermediate +

Kettlebell W.O.D.

GOAL: Workout consistently, burn fat, build muscle, improve conditioning

53 weeks of programming

5x week, 20 minutes

Exercises used: All of them 🙂

Single and double kettlebell

Skill level: Works from beginner through advanced

On a recent rainy Saturday here in the mountains. I got up extra early on my (usually) one day to sleep in so I could eat breakfast with my 10-year old daughter.
She was up early because she has gymnastics practice from 7:30 to 11:30am.

Breakfast was simple:

Coffee + 2 scoops of collagen protein + a dab of coconut oil + tsp honey + ½ tsp of pink salt.

Hers?

Milk + chocolate collagen and one of her mom’s homemade waffles.

She needs that for 4 hours of practice.

That’s 4 out of 16 hours a week. Not to mention all the extra stuff she does at home on the trampoline, the tumble track, the stall bars, and the rehab she does with her mom (a physical therapist).

The hardest thing for me to do as her dad is watch her struggle.

And that’s because she’s spent the last 2 years trying to go from level 4 to level 5.
And if you’re wondering what this has to do with you - with losing fat - we’re almost there - I promise.

Why has it been such a struggle for my daughter?

After all, she can do some level 7 and even some level 9 skills.

She struggles with back walkovers and back handsprings on the high beam.

And that’s because she’s afraid.

Afraid of what she can’t see.

She can’t “see” the beam in her head - her imagination.

At least she couldn’t.

Now she’s starting to because we have her in a program that’s helping train her brain - her visual processing system.

But she hasn’t given up. She keeps persevering.

I believe she’ll get there.

Not because I’m her “Dad” and “I believe in her.”

While that is true, it’s because we’re empowering her to learn new skills to help her achieve her goal.

Again, what’s this have to do with you?

IMPATIENCE. Most people give up on “losing weight” because they’re IMPATIENT.

They won’t stick with it.

They think things are magically supposed to happen because they’re “eating less” or “working out more.”

Losing fat - getting leaner is a PROCESS that requires PATIENCE, PRACTICE, and VISION.

You didn’t suddenly wake up 10… 20… 30 pounds (or more) heavier.

No, it was a process.

You consistently did the things that told your body to create more fat cells.

Losing fat is the opposite.

The same way you PRACTICED doing the things to create more fat cells…

You must PRACTICE doing the things to empty those fat cells of fat and burn off that stored fat as fuel.

And in order to do that, like my daughter, you MUST have a VISION of who you want to be… What you want to look like… Where you want to go.