Kettlebell GHFL https://go.chasingstrength.com/kettlebell-ghfl-4/
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 https://cart.chasingstrength.com/ksk2
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’ https://salutis.kartra.com/page/oWP219
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 https://go.chasingstrength.com/kettlebell-burn/
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 https://go.chasingstrength.com/kettlebell-rmf-2022/
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
https://go.chasingstrength.com/kettlebell-maximorum-e/
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 +
In my last video on this subject, I discussed helping our daughter acquire new skills to help her get to the next level in her gymnastics training. And I said there were 3 things that applied to you losing body fat.
The first was IMPATIENCE.
We covered that fully in that video.
Today, we’re covering the second:
E-D - EMBRACING DISCOMFORT
See, in order to lose body fat, you have to do things differently.
You have to get out of your Comfort Zone.
And you have to learn new skills - like Meal Preparation.
Or getting more out of breath than you’re used to while training.
Being uncomfortable is part of the Process of Transition.
It’s the period of time where you’re learning new skills, applying them, and making mistakes, in order to achieve the goals you want to achieve (lose 20 pounds for example) and become the person you want to be (lean, strong, healthy, capable).
But most people won’t do this.
They give up too soon.
Many times because it’s “too haaaaarrrrddddd.”
And they just don’t realize this:
When you’re doing new things, you’re going to be uncomfortable.
It’s going to feel hard.
And that’s all part of the process.
Just keep going - pressing through - and don’t stop.
What feels hard and awkward today will be automatic in another 62 days.
(It takes 63 days to build a habit, according to cognitive neuroscientist, Dr. Caroline Leaf.)
63 days from “uncomfortable to automatic.”
That’s only 9 weeks.
Out of 52 - or one year.
Pretty good trade off if you ask me.
Speaking of 9 weeks…
How much fat could you strip off between here and July 4th - Midsummer here in the US of A?
Well that all depends on:
1- How you’re eating, and
2- What kettlebell program you’re doing.
So, EMBRACE DISCOMFORT (or, if you prefer the US Marine Corps’ version, “Embrace the Suck!”).
You got this.