Hard to believe summer is almost here – even though
we had snow on the ground yesterday morning here
in the mountains.
The good news is it’s supposed to warm up later in the
week – 72. It’s awesome – our deck faces the east and
the sun comes up and just hits that thing pretty much all
It’s great for catching some rays and working out in
the fresh air.
Speaking of working out – just 3 quick reasons you
might not be seeing the fat loss you’re expecting
from your workouts.
Fat Loss Wrongness #1 – Working Out Too Hard
There’s a time and a place for each type of KB workout.
I LOVE strength workouts.
I HATE conditioning workouts.
But there’s a time and a place for both.
For example, once you have your strength dialed in
and have a significant strength base down, you
may want to increase your conditioning for some
extra fat loss.
(I’ll show you how to do that next week.)
The mistake many if not most people make – is that
they get stuck on “Chronic Conditioning” workouts.
That is, workouts that have a conditioning bias.
And they do these
a) too frequently
b) for too long in each session
c) for a cycle that’s too long
All 3 of these lead to overtraining – or “under-recovering.”
And recovery is where the adaptation – or actual fat
loss takes place.
As if that isn’t bad enough – that can often lead to…
Fat Loss Wrongness #2 – Compensational Eating
Back in 2008 I opened a KB-only Group Training Studio.
We offered a 12 week program, 3x a week.
We had a lot of women join up and around week 8 or so
more than a few started complaining that they were
feeling “bulky” and that their clothes were feeling tight.
When we asked them if they were tracking what they
were eating and following our guidelines for fat loss –
To a tee, every one of them said “no.”
They didn’t know what they were eating.
They were eating too much.
They were doing what I call “compensational eating.”
There was a Danish study on this back in 2009 that
showed when exercise was too long, too hard, or
too frequent, people tended to run low on energy and
as a result –
They ate extra food to make up for that “lack of energy”
And that extra food negated the calories they were
burning during exercise.
The same happened to those women.
And if you’re doing longer KB workouts, then the
chances are better than good that the same thing is
happening to you.
Of course, it could be something much more “sinister”
Fat Loss Wrongness #3 – Muscle Compensations
I was watching a promotional video not to long ago for
a certification for trainers who wanted to work with the
In it, they showed several older people working out.
There was something distinctly wrong with the video
It was the people working out.
Sure, they were all having fun, smiling, and doing lots
of the things you’d expect to see in a workout (no KBs
though – must not have been truly serious ;-] ) –
But this one thing stood out.
They were all stiff.
And they’re ranges of motion were all… limited.
They’re body just wasn’t moving the way it was
designed. (I’m sure there was probably some arthritis
in there too.)
Muscle compensations are what your body does when
it needs to move, but can’t do it the way it was designed.
For example, a classic sign of a torn rotator cuff is someone
who lifts their arm from the side of their body initiated with
a shoulder shrug.
We’ll often see it in a shallow squat, or the inability to
put your arms directly overhead without arching your
Those are just 3 examples.
This affects fat loss on several levels:
1) Decreased range of motion = decreased work
and = decreased calories burned.
Enough said, right?
2) Increased chronic inflammation = increased fat-
When you have movement compensations, your
joints don’t move correctly – their not stabilized
correctly in the joint.
This alters joint mechanics, which can then cause
pain (or not) and in turn increase localized inflammation
(which you can have without pain).
Carried on for longer than normal periods of time,
localized inflammation becomes chronic.
And that chronic inflammation alters your body’s
hormones – skewing them in favor of fat-storage.
So what do you do?
You focus on doing the right workouts at the right
See, there’s a VERY specific cycle you should
rotate through in your workouts.
And being in the wrong cycle can also sabotage
your fat loss efforts.