Hope you had a great weekend.
My son was all over me like a fly on honey.
It was great. I can’t believe how fast he’s growing.
It’s funny, because time is flying and I don’t want to waste it
on fruitless training methods and long workouts.
Which gets me to the point of today’s and this week’s topic:
We’re going to be looking at the 5 Most Destructive KB Workout
Traps and show you ways to sidestep them.
Chances are better than good if you didn’t hit your goals in
2013 one or more of these are responsible.
Today, we’ll cover trap number 1.
Trap #1: Working out for too long with too much volume.
It’s really easy to get caught in the “more is better” trap with
There are all types of “challenge workouts” out right now,
and although I’m up for a good challenge sometimes, how
about just the challenge of actually picking a goal and
sticking with it until you actually achieve it instead of getting
sidetracked by all the shiny objects out there?
You want to press a pair of 32s?
Then stick with it my man until you get there.
Don’t stop and don’t take a rabbit trail.
Still struggling to lose the same old 20 pounds?
Focus on what you really need to do to kickstart the fat loss
process – eating or not eating as the case may be and
supplement / accelerate the fat loss process with your KB
Check out this research published in the American Journal of
Danish researchers compared weight loss in two groups
of men – 30 v. 60 minutes of aerobic exercise a day for 13
The 30 minute/day group lost more weight AND more body
7.9 pounds of weight / 8.8 pounds of fat v. 6.0 weight and 8.3
pounds of fat.
So what’s that prove?
You don’t need to – and more importantly if you want better,
faster results, and SHOULD NOT kill yourself with long,
Not only is it, as this study shows, a complete waste of your
time, from other research I’ve gathered on my own,
high-volume, long duration workouts also:
– increase your recovery time
– increase markers of systemic inflammation
– increase stress hormone production
– decrease anabolic hormone production
– increase body fat production
So if any of those are your goals, then by all means, keep
on keeping on with those super-hard, high volume, long
Now, if you’re looking for shorter, sensible workouts
that make you feel like you’re almost cheating to see
progress – then make sure you get a copy of “Kettlebell
Imagine that – working out less, getting stronger, and
getting leaner – without killing yourself.
Man, that would leave you a lot more time to hit some of
your other goals in life too, wouldn’t it?
Talk more tomorrow.
*REFERENCE: “Body fat loss and compensatory mechanisms
in response to different doses of aerobic exercise – a randomized
controlled trial in overweight sedentary males”
Mads Rosenkilde , Pernille Landrock Auerbach , Michala Holm
Reichkendler , Thorkil Ploug , Bente Merete Stallknecht ,
American Journal of Physiology – Regulatory, Integrative and
Comparative PhysiologyPublished 1 August 2012Vol. no.