Mistake #3: Focusing On Quantity Instead Of Quality

Many people work out too hard – too much – too often.

(Maybe you? If not, you’ll still want to read this as it’s a pitfall to step around.)

They are addicted to their [kettlebell] workouts.

They try to literally do as much work as physically possible. Combine this mentality with the WOD mentality we mentioned earlier, and you have a recipe for disaster.

the-quantity-mistake-with-kettlebell-workout-routinesFocusing on how much you can do in each workout means that your form or technique will suffer. And when your form breaks down, that’s when you move “any way you can.”

Many people chase that “worked out” feeling – the feeling of near-exhaustion and use that as an indicator of having had a “good workout.” Feeling exhausted at the end of a workout and correlating that to a “good workout” makes zero sense.

Why not?


You can still be doing the wrong things the wrong way and actually harming your body, creating an environment for it to store fat instead burn it.

The correlation you want to use is “how are my results?” not “how do I feel?”

Because at the end of the day, only your results matter.

And contrary to conventional wisdom and popular belief, you can actually lose fat by working out without going to exhaustion. (Ever see a sprinter? They’re super-lean and NEVER train to exhaustion. I know – I used to train them as part of my job as a college strength and conditioning coach.)

I’m amazed at the people who use my kettlebell fat loss programs who ask me, “What can I do on my off days – can I do the [INSERT WORKOUT NAME HERE] workout?”

My response is usually, “Why do you think I put ‘off’ days in the program?”


You can only do so much work before you have to rest.

(In fact, there’s an inverse relationship between your workouts and your rest. The harder and longer you workout, the more you need to rest. The shorter your workouts, less you need to rest.)

Furthermore – and here’s the part 99% of the population doesn’t know –

It’s when you rest that you actually start to see results.

It’s the rest that starts the recovery process.

And it’s the recovery process that allows the adaptation – your body’s ability to burn fat – to occur.

Focusing on the quantity approach raises two issues that interfere with your body’s ability to lose fat.

Issue #1: Injuries decrease your work capacity

When you chase “quantity,” it’s usually at the expense of your technique.

It’s the old “one more rep” mentality.

Unfortunately, it’s when your technique breaks down – due to fatigue – that you get injured.

And it goes without saying that if you get injured, you can no longer work out the way you’d like.

But very few people ever stop to consider this. One injury can not only set you back in the short term, but also in the long term through altered / compensated movement mechanics that you have to later go back and fix.

Here’s one example: If you injure your hip, back or  knee, you can no longer train your legs appropriately. It’s been said the “the legs feed the wolf” meaning, without your legs, you’ll go nowhere fast. And if you can no longer train your legs appropriately, then you can no longer burn the calories necessary to keep fat loss going.

Not only that, but your legs make up 40-60% of your body’s mass. If you can no longer use them to burn stored energy (fat) then you can no longer train them to grow muscle either, which means your metabolic rate (the rate at which your body uses energy on a daily basis) will slow down as well.

And that means that not only will you not be burning the necessary calories to burn stored body fat, but you will be slowing the pace at which your body normally uses energy (burns calories) and start storing body fat!

Bad news indeed!

Issue #2: Recovery, Recovery, recovery!

We already touched briefly on the recovery issue earlier. But honestly, I cannot beat this horse to death enough!

I already alluded to the “stimulus junkies” in Issue #1, but that addiction will sabotage your fat loss in such a big way. Again, you have to be able to recover from your workouts. If you’re not getting at least 7 hours of sleep a night, then you’re not fully recovering.

And if you’re not fully recovering, then your cortisol levels are going to become chronically elevated and you’ll start storing fat.

“But I can’t get 7 hours of sleep a night!” I hear you say. I get it, really I do.

If you can’t get those 7 hours, then when are you going to recover?

You honestly have no business working out hard more than three hours per week, preferably, three non-consecutive days per week.

How then do you overcome these two major issues?

The answer is in my FREE Special Report, “The Top 5 Kettlebell Workout FIXES To DOUBLE Your Fat Loss.” Get it by here.

Problem #4 runs rampant among people who “use” kettlebells. It’s not really a lie, more of a half-truth. Have you fallen for this? (I know I did.)