__________ = 80%+ Of Your Fat Loss

Think you know what goes in the blank?

Keep reading to see if you are right… :-)

I’ve been training people for 20 years. Hard to believe

The funny thing is, many people are stumped as to why
they can kill themselves with their workouts – especially
KBs and all the hype surrounding them (they are awesome)
and still not see results.


Because for one reason or another – ignorance or self-
delusion – they really don’t know – or they have and idea
or choose believe, hope against hope that it’ll work or
it’s the truth – they think that the workouts are the THE
thing that makes them lose weight (fat).

Because fat loss, after you get your personal situation
assessed, and your desire fixed, starts in the kitchen.

That’s right, 80% or more of your results, or lack of
results when it comes to fat loss, results from the foods
you eat or don’t eat, and to a lesser extent, when you
eat them.

Now you can kick, shout, scream and fuss all you want to
that’s this isn’t true or it’s not fair, but it doesn’t
matter how you feel about it – this is THE TRUTH.

That’s why people can go on short-term diets and lose
a ton of weight without exercising.

Great case in point – 10 years ago, my Dad, after open
hear surgery, lost 30  pounds in 6 weeks. Most of his
focus was on getting his nutrition right. I wish I
could say that he used KBs, but he didn’t. All he did
was walk.

Why is this the case?

Because the foods you eat determine your hormone
profiles -how your hormones are operating – or how
close to baseline they’re operating.

(At the end of the day it almost always comes down to
how your hormones are working or not working.)

For example, we know that eating higher carbohydrate
meals releases insulin, which is a powerful “growth”
hormone. Sure, it’ll help you grow muscle, but it’ll
also help grow fat cells and increase fat storage.

That’s why one of the popular ways to get rid of body
fat is to remove carbs from the diet.

And yeah, this works, for awhile.

Another example of hormones working against your fat
loss is when you stay on a low carb/no carb plan for
too long.

Your body actually stops producing enough of your
thyroid hormones to keep your metabolism elevated, so
your metabolism slows down to a crawl, making the once
amazing fat loss you experienced virtually nonexistent.

Yet another example is the “bump” in accelerated
fat loss results that you get from “cheat” meals –
again, hormone mediated.

This time, it’s leptin, which regulates appetite.

Severely cut back on calories or carbs, and your
leptin levels drop, which signals a decrease in

This explains why you can be on a severely restricted
diet and see some great results for the first week or
two, but then your results slow to a crawl.

In fact, even eating certain kinds of “healthy” foods
can alter your hormonal profile and shut down your
fat burning hormones – foods like soy, some other
“modern” health foods, and of course, today’s

(As a side note – I recently got my hands on a book
with some absolutely frightening information about
what’s going on inside the food industry and what
they are doing to our foods to literally poison us
all to make a buck.

I used to think my wife was on the mildly paranoid
side about these things, but not anymore! Scary,
scary stuff! Not finished reading it yet, but it’s
something I think we should all be educated on. It
explains A LOT of things… More on that later…)

So, you see, your body has plenty of mechanisms to
either burn or store fat, and almost all of them are
food related – how much and what kind virtually dictate
whether the fat is going to peel off you or pile on
you, KB workouts or not.

So that begs the question: What then is the TRUE
role of KBs?

Well if you think of your metabolism as a fire, and the
food you eat as the fuel for the fire, then your KB workouts
should be like gasoline. They make your fire burn more
rapidly. (And in cases where you actually pore gas on your
fire – explode.)

So, bottom line is this:

If you’re not going to change your eating habits – if
they’re “dirty” and you know it – don’t fool yourself into
thinking that you’ll be able to out work a trashy diet
and magically burn of that fat.

You can however, optimize other areas of your life to
balance out your hormones to the best of your ability.

Get at least 7 hours of sleep a night so your body can
rest, recover, and regenerate.

As far as getting the most out of your training program –
set it up in to at least start to balance out your hormones
from the training end.

Train heavy – strength first and foremost and then train

Alternate days.

Pick big exercises which use a lot of that energy your
storing as fat – exercises like the Clean and Press or
the Clean and Jerk.

Or the Double Swing. Or even the Double Snatch.


Because you will improve glucose and insulin sensitivity,
which is very common among the overweight, and is one
of the reasons you are overweight.

This means training heavy and explosively helps your
body use the sugar it is receiving from your diet more
efficiently, so there’s less chance for storing it as

What program should you use?

Use one that isn’t too hard to implement, one that doesn’t
have you changing your life upside down, and is easy to
follow, yet yields superior results.

Start with the “STRONG!” program on days 1 and 4 of your
week and alternate with the “One” program on days 2 and
5 of your week.

Then, on the other days, watch the DVDs and study the book
and practice the different double KB lifts.

Practice – don’t turn it into a workout.


Muscle contractions.

Your body uses sugar and fat for fuel.

So if you’re not going to change your diet, at least put yourself

in a position where you can make your muscles work on a daily
basis to burn off at least some of that extra stored energy.

But more importantly, two things will happen:

You will refine your technique so you get more – can put
more effort and get more out of your actual training
days –


When you actually do decide to take your eating seriously
you’re body will already be partially primed to optimize
your diet and training program – because you will have
started teaching it how to use sugar again and will
have started the hormone re-balancing process.

Gotta run.


P.S. Remember, if you’re not going to focus on your
eating to lose weight, at least be honest with yourself.

Your workouts should be any old random “smash fest” where
you destroy your body “just to burn calories.”

You have to train smart – heavy and explosive are the way
to go – that way you’ll at least start the hormone
rebalancing process.

Start that process with “Kettlebell STRONG!.

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