Ok, so you’re pinched for time and you don’t want to have a lot of moving parts to your kettlebell workouts. You need something you can do quickly that will help you burn off maximum amounts of fat globules.
In this video I show you how you can do just that.
Best part about these workouts is that you really can get A LOT of work done, at a very fast pace, in a short period of time.
How does this work?
It follows this simple, 3-Step Formula we use:
IE + ET + LA = RFL
IE = Intense Effort
One of the little known or often forgotten secrets for rapid fat loss is putting forth an intense effort.
That’s one of the reasons sprinters are as lean as they are.
The problem is that it’s hard to go from zero to intense in most exercises (like sprinting) without getting hurt.
Sure Swings will do this for some, but for many, if not most, the Swing just doesn’t cover the ET or LA in this equation.
Remember, we’re not talking about fat loss here, but rapid fat loss.
ET = Excessive Tension
One of the things most people don’t know how to do is create or withstand tension let alone excessive tension.
What is “excessive tension”?
It’s intense and prolonged muscular contractions that challenge your body’s energy systems and of course your mental toughness.
This excessive tension causes you to burn calories at an accelerated rate through increased heavy breathing and energy expenditure and part 3 in the 3-step formula –
LA = Lactic Acid
Lactic Acid is one of the by products of intense exercise.
It’s downside is that it interferes with force production – which means you can’t contract your muscles maximally and your quality control can go right out the window.
The upside for fat-burning is this:
An increase in blood lactate increases growth hormone.
And growth hormone burns fat.
(Ok, that’s the simple science – there are some more steps involved, but they’re not important to get the message across.)
And RFL – well, that stands for Rapid Fat Loss.
Here’s the workout from the video:
Double Snatch x 30 seconds
Double Press x 30 seconds
Double Front Squat x 30 seconds
Double Swing x 30 seconds
That’s 2 minutes of work.
Work: Rest = 1:2, so work is 2 minutes and rest is 4 minutes.
Perform a total of 3 sets.
That’s 6 minutes of work and 8 minutes of rest for a total of 14 minutes.
That’s all you’ll need.
Trust me. 😉
And how often would you do that workout?
Once a week. That’s Day 1 of a program called “The Long Haul” – perfect for rapid fat loss – from my book, More Kettlebell Muscle. The other 2 days are slightly different. The exercises change and so do the length of the complexes.
By the way, that’s a BIG MISTAKE most people make when designing these types of programs – they don’t put enough “waviness” in the load. You can’t just do the same workout over and over – your body rapidly grows accustomed to it and your results dry up like water in a desert.
Test this thing out and leave your comments below.