Power-Based Single Kettlebell Fat Loss Program
https://salutis.kartra.com/page/SWING-HARD-2
Strength-Based Double Kettlebell Fat Loss Program
https://salutis.kartra.com/page/D9h108
GH-Style Programs - Single and Double
https://cart.chasingstrength.com/hard3b
“Tough As Nails” Double Kettlebell Programs
https://cart.chasingstrength.com/hard3b
Hybrid Style Single Kettlebell Program
https://go.chasingstrength.com/burn-sa3/
Ever used a “fat loss” program that “didn’t work?”
I think that’s pretty common.
Ever wonder why that is?
I have.
A LOT.
And I think it’s based upon your personality.
I’m not the first person to notice this. Other strength coaches like the late Charles Poliquin categorized personalities based upon Chinese medicine.
Another Canadian strength coach has categorized workout personalities based upon neurotransmitter dominance.
Me?
I’m not so… sophisticated.
I just go on “gut.”
Here’s what I mean -
Over the decades, I've noticed 3 predominant types of fat loss training.
Which one of them “feels right” to you? Which one sounds the most appealing?
Which one, when you’re honest with yourself, is the kind that you’ll actually DO? (As opposed to the one which sounds the most “sexy” and you have to talk yourself into doing it…)
1- Do you like lifting heavy stuff?
Then you’ll probably do best with a “Strength-Based” or "Power-Based" fat loss program.
That’s one that uses fairly heavy weights and manipulates rest periods to create conditions for fat loss.
It’s typically “burn free.”
In other words - you’re not “feeling the burn” or the “pump.” Or if you are, it’s mild at best.
But the training is strenuous enough to burn significant calories while you’re engaged in it.
And more often than not, two things happen post-workout:
#1 - Your metabolic rate stays elevated, burning more calories.
#2 - The restoration / recovery process requires the use of stored/extra calories.
2- Do you like challenges - mentally taxing stuff that forces you to “embrace the suck?”
You know the kind -
Heart pounding, lungs gasping, muscles screaming - you have to find a way to will yourself to keep going and finish your set?
Yeah… Then you’ll probably be best with “GH Dominant” fat loss programming.
That’s the sort of program categorized by longer work periods that induce a growth hormone (GH) response through the release of lactic acid which is then buffered into lactate.
You’ll “feel the burn” on these types of workouts.
You’ll also really “suck wind” on these too.
And when you use the right loads, these types of programs also tend to keep your metabolism significantly elevated after your workouts are over. And that means you’re burning more calories at rest than you’re used to.
3- Do you like both and hate being forced to pick between the two?
Then you’ll most likely do better with a “hybrid style” program.
This is one that mixes the two kinds of training.
There’s some heavy lifting involved. AND there’s also some GH-producing work involved too.
You need to have both in order to not feel like you’re missing out.
The key to success on these is balancing your training between the two styles.
I’ll leave links for programs that match your own personal style in the description below this video.
At the end of the day, take the great Stoic philosopher, Marcus Aurelius’ advice:
“Know Thyself.”
It’s the key to you succeeding on a KB fat loss program, or quitting yet again.
Hope this helps.
Stay Strong,
Geoff