What’s the best way to lose fat quickly?
By looking at what the most successful people do naturally
then copy them.
And that group is what I call “power athletes” – athletes like
sprinters, jumpers, throwers, gymnasts, and Olympic
weightlifters (not the superheavyweights).
They are lean and strong and have the bodies we want our
bodies to look like the most – the ones that are the most
Lean and muscular but not “bodybuilder shredded.”
So far we’ve seen that in order to do that we need to
1. Train to produce high levels of force
2. Train frequently
3. Train minimizing fatigue
Let’s look at the final pieces of this puzzle.
Here’s what else athletes do to get and stay lean. They work
to improve their –
4. Fitness Level
Fitness – yuck!
I hate that word. For me it conjures up images of Jane Fonda,
leg warmers, and aerobics classes. BUT, for our purposes,
let us define “fitness” as the ability to perform a specific regime
It’s the ability to not only to train, but recover from that training
session and train again, ensuring progress.
Athletes need to push up their fitness levels for their sports:
running, jumping, lifting, throwing, and “gymnasting.”
(This gets into some concepts that are beyond the scope of
And we do too for our purpose – losing fat and Getting Lean –
the more fit we are the more force we can produce in a given
time period, so that we can burn more calories in that time period.
Stay with me now because this is critically important – the more
calories we can burn per unit of time, the more calories we will
burn after our workouts (training).
This is called EPOC, also known as “the Afterburn Effect,” and
it’s one of the reasons power athletes like sprinters, jumpers,
gymnasts, and weightlifters (and you – yes, you are an athlete…)
are able to stay lean. Once their training sessions are over, they’re
bodies are still burning calories.
And those calories have to come from somewhere. And that
somewhere is stored body fat.
This is “mission critical” for burning body fat. Sure, we want to
burn calories while training, but more importantly, we want to
burn them when we’re not training.
Think of it in terms of finances: Would you rather earn a measly
1% interest on your savings account, or would you like to earn a
virtually guaranteed 20% in a high yield safe investment vehicle?
Your training session is your savings account, and training to
produce EPOC is the virtually guaranteed high yield safe investment
And here’s where it gets really cool – where the “Four Fs”
literally stack one on top of another – the more we manage our
fatigue, the more frequently we can train.
The more frequently we can train, the higher we can push our
And the higher we can push our fitness levels, the more force
we can produce in a given time period (let’s say one week) and
therefore the more work we can produce in that week.
And as we’ve already seen, the more work we perform, the
more calories we burn.
But we’re not done yet.
Remember, we are looking for high quality work that results in
EPOC or the “Afterburn Effect.” Well imagine how many
calories you can burn each day if you could somehow compound
each daily EPOC?
It would be quite significant.
And that my friend is why you hear stories about guys like
Michael Phelps being able to eat 10,000 calories per day only
to maintain his bodyweight.
So what would happen if you could come up with the perfect
combination of the “Forgotten Four Fs For Fat Loss?”
Could you put a workout together that was that powerful that you
could drop body fat almost instantly?
Yes you could.
However, it would have to be extreme – perhaps extreme in
ways you may never have contemplated or even considered.
What would that kind of rapid fat loss program look like?
It would be designed so you could:
1. Produce as much force as possible each and every training
This means training for success – to win – your personal war
on fat loss. There are two ways to do that:
i. Train heavy: Lift heavy kettlebells
ii. Train explosively: Lift your kettlebells explosively
2. Produce as much force possible as often as possible while
staying as fresh as possible. (Remember Dr. Zatsiorsky’s quote.)
It would be frequent enough to allow you to train while still
managing or avoiding fatigue.
a. Recall that training frequently in the absence of fatigue is one
of the best ways to get stronger.
b. This means that not only will you be burning extra stored
calories, by increasing your training frequency, but you’ll be
getting stronger at the same time – something that’s almost
unheard of – a fat loss program that gets you stronger in the
3. It would be structured in such a way as to manage fatigue
associated with generating high levels of force.
a. This means you could recover enough between training
sessions in order to burn the maximum number of calories
possible in each and ever training session without burning
out or getting injured.
b. It also means that it would optimize your hormonal output –
allowing you to turn “on” your fat burning hormones, and
turn “off” your fat storing hormones
4. It would not only allow you to burn more calories per training
session, but would increase your body’s ability to recover from
each and every training session almost exponentially.
a. This means you will actually burn more calories in each
training session than you did in the previous one. As you get
stronger and your fitness level improves, you will burn more
calories per training session.
b. This is because the built in recovery allows your body to adapt,
and become more fit for the task at hand – burning off unwanted
body fat and getting leaner than you ever have been.
But what if it got even better than this?
Well it does.
There’s actually a Fifth F that I didn’t originally want to write
about because I thought it would be too hard for many to grasp
this concept because of we are pickled in an world obsessed
with losing weight based on self-denial.
But I figured, what the heck, let’s go for it. It could be just what
you need to hear to finally get as lean as you want to.
Ok, lemme ask you a question:
What if you actually got to eat like an athlete?
That’s the Fifth F –
It’s no secret that athletes enjoy their food. They’re not chronic
salad eaters. They eat healthy foods that give them the energy
they need to perform.
They eat even eat their favorite foods.
Most of all, they eat sanely.
This means that there is more inclusion in their diets than
Kinda the opposite of how we view eating for fat loss isn’t it?
That’s because it is.
Remember, like an athlete in a competition, we’re training to
win – to win a lean, strong body. Not to lose.
Training to lose = training to fail.
And that’s why you still haven’t gotten the body you want.
Your mind has been focused on the negatives, instead of the
Food is probably the best case in point.
Don’t eat this. Don’t eat that. Don’t. Don’t. Don’t!
It just makes you want to eat it more.
What if you could eat “sanely” – enjoying all your favorite foods,
and not even feel like you’re dieting and still have enough energy
to get stronger from week to week and more importantly, continually
lose body fat?
Well that would be freakin’ great, wouldn’t it?
Of course it would. Especially this time of year when you’re
probably looking down at the couple extra pounds you put
on over the holidays.
Well that’s exactly what you’re going to do to finally get the lean,
strong body you’ve always wanted.
You WILL finally eat sanely.
Without deprivation. Finally fulfilling all your food desires.
And you will get lean.
By now you’re probably wondering, “Getting lean sounds
great, but how much fat could I lose on a rapid fat loss program
How does up to 17 pounds in less than 30 days sound to you?
In tomorrow’s email I’ll show you EXACTLY how you can
achieve these types of results so stay tuned.