The Forgotten “Four F’s” For Fat Loss

Happy 2013 to you!

Well, it’s a new year again, and if you’re like most people
you’ve made a bunch of resolutions to make this year
better than last.

In fact, the mighty Facebook tells me that a lot of people
said 2012 was their worst year ever.

That’s probably because most people failed in their
number 1 resolution for last year:

Lose Weight.

And no wonder –

That’s such a vague goal.

No specifics.

Look, when most people say “weight” they really mean

That jiggly stuff that hangs over your belt when you sit

The stuff that makes your pants want to split and your
butt wave hello to the world when you sit down.

You know what I mean.

If that’s you – if you still haven’t hit your weight loss goals –

Your fat loss goals –

Don’t worry – I got you covered.

Here’s a BRAND NEW report I wrote just for you to get
your mind around this and finally get rid of that nasty
flab forever.

And no – there’s no need to opt-in to get a pdf or anything
like that – it’s right here inside this email.

Ready to make 2013 the year you FINALLY get rid of that
annoying body fat?


Let’s go!
The Forgotten Four F’s For Fat Loss – Part 1:

I’m going to let you in on a little secret – there’s a reason the
best athletes in the world are super-lean. And you can be too.

It’s true.

And it’s not as hard as you think it might be.

To start with, all you have to do is think differently.

See, athletes are concerned with performance first. And how
they look second.

Hold on here for a second, cause I don’t want to lose you.

You may have heard of the term “form follows function.”

An athlete is solely concerned with winning.

And to do that he has to be stronger and faster than his

And that’s why most great athletes, across all sports, are
generally lean and well defined.

Their training – training to win – training to be faster and
stronger than their opponents – produces their form –
lean, muscular, and defined, with very low levels of
body fat.

See most people training for fat loss are training to lose.


Look back at what I just wrote – “fat loss”.

You want to lose weight – lose fat, right?


You don’t want to lose – ever.

An athlete doesn’t.

You don’t either.

You want to GAIN.

And what is it you want to gain?

Everything that’s associated with being in the opposite
state you’re in now.

A Man wants to gain:

– a lean, strong, resilient body
– broad shoulders that fill out your shirts
– a flat, even washboard stomach
– the physical confidence you had when you were younger
– the respect of others

A Woman wants to gain:

– the curves you had when you were younger
– a flat stomach and a slim waist you had before kids
– a tight derierre and thin legs
– the attention of your spouse or significant other

Basically, we all want to get back the body we lost or
the get the body we never had.

See, we all really want to GET something – just like an

And athlete trains to WIN. To GET a Prize.

And you must too.

When you embrace this new way of thinking, you empower
yourself to make the correct decisions that help you reach
your goal.

Now thinking differently is all well and good, and it does
lay the foundation for success. But there’s another reason
that the best athletes in the world are lean.

It’s because not only do they think differently, they act

(Interestingly enough, the world’s most successful people
in any chosen field do this – it’s called contrarianism.
Essentially, it’s doing the opposite of the masses. And we
are going to be contrarians too.)

Let’s take a closer look at what I call the Forgotten Four F’s
For Fat Loss.

They are:

1. Force Output
2. F__________
3. F______ M___________
4. F______ L____

1. Force Output.

Have you noticed who some of the world’s best athletes are?

(Here’s a hint – it’s not the long distance runners or marathoners
or even triathletes. These are all super-fit individuals, but
really, they are experts in pain management. So let’s not
confuse that with athleticism.)

The best athletes in the world are the ones with the ability
to produce the highest force output – or in different terms –

They are the Sprinters, Decathletes, Heptathletes, Pentathletes,
Weightlifters, Javelin Throwers, High Jumpers, Pole Vaulters,
Shot Putters (some of them), and Powerlifters (not the super-

They all have to produce incredibly large amounts of force to
overcome some object or implement – be it a 16-pound shot,
a javelin, a high jump bar, or lift 400+ pounds overhead.

This is important to note, because in order to do these things,
you must use a lot of energy.

And here’s something else to take note of – an athlete’s
training for his sport reflects this energy expenditure and
vice versa.

(I know about these things firsthand – I used to be a Division
1 Strength and Conditioning Coach.)

Athletes sprint fast.

They jump high.

They throw fast (and far).

They lift heavy weights.

They lift weights explosively.

And they lift heavy weights explosively.

And as a result, (and when fueled correctly – not eating an
overabundance of junk food) they achieve a lean hard body
without focusing on doing so.

Why is this important and what does it mean to us for fat loss?


Consider the following:

According to the late sports scientist and author of Supertraining,
Dr. Mel Siff, a maximum effort Clean and Jerk, which takes
approximately 4 seconds, burns over 14 calories! (14.26 to be

That’s 3.5 calories per second!

For comparison’s sake, a 205lbs man running 5mph – a 12
minute mile pace – for an hour would only burn 2.07 calories
per second.

You can see that heavy explosive lifting burns 1.5 times more
calories per second than the average weight loss exercise
of choice.

So riddle me this, Batman – how many calories will 10 reps
at 75% of a max cost?

“A lot” is the correct answer. :-)

Not to get all geeked out on you here but let’s take a look
at a couple of little physics equations:

Work = Force * Distance, (where Force = Mass * acceleration)

Power = Work / Time

We notice a four key points about these two equations.
Let’s take a closer look:

1. In order to do more work, we have to either produce
more force or move the same mass over a greater

2. To create more force you must either lift a heavier
object, or move your object more quickly.

3. Power output is measured as work performed in a
certain period of time.

4. In order to produce more power, you must either do
more work in the same time, the same work in less
time, or even more work in less time.

So what does this mean for losing fat with kettlebells?

We store energy either as glycogen in our muscles or as
body fat. In order to burn off our stored body fat, we must
produce large amounts of power (perform large amounts
of work) in order to use that stored body fat.

So it makes good sense that if we want to expend a lot of
energy – stored body fat – that we need to focus on power
output – or work output.

And that’s exactly what great athletes do to win their events.
Their ultimate goal is to run the fastest, jump the highest,
and lift the most. And those who do that the best, win.

Said another way, an athlete’s goal is to win. And that is
accomplished by producing the highest amount of power
in the shortest period of time. And that’s what we’re going
to do to win the race against fat loss.

We are going to focus on using our kettlebells, arguably
the best tool for fat loss because of the nature of the ballistic
exercises we can perform with them, (high power output),
and do as much high quality work as possible in prescribed
time periods.

Sure, there are many fat loss programs that focus on expending
a lot of energy, but most of them miss that part about producing
a lot of force – a lot of power. They favor higher rep sets* that
produce fatigue and limited force production instead.

The results?

Wasted reps and conserved calories left “in the bank” (your spare
tire, lovehandles, and all those “problem areas”).

*Caveat – kettlebells are uniquely suited for high reps sets -
the “ballistics” such as the Swing, Snatch, and Clean all
produce the highest levels of force on each and every rep
when performed correctly.

This means all workouts for fat loss must be structured to
produce as much force and or power on each and every rep.
This also means, special techniques and special exercises must
be used in order to do so. Techniques which elite athletes
already know, and most likely you do not.

However, it’s not just enough for us to produce large amounts
of force to burn off fat. We must look to another reason world
class athletes are so lean. In order for us to emulate the results
of world-class athletes, we must take a look at another major
reason for their success.

And that’s what we’ll do tomorrow – so make sure you check
your inbox.

In the meantime, here’s what you need to remember from

Take Home Point #1:

To burn large amounts of fat, our focus must be to perform
more work or produce more power – or both. This is what
great athletes do daily in their training. Remember, as the
great architect Frank Lloyd Wright noted – “form follows

Train the way athletes do, achieve the bodies athletes have.

Lean. Strong. Powerful.

Talk more tomorrow.


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