Hope you found yesterday’s email on Part 1 of the “Forgotten
Four F’s For Fat Loss” – “Force Production” helpful.
I got a lot of good feedback.
Many people have never flipped the way they view fat loss
around like that.
If you have no idea what I’m talking about – go check your
inbox and read yesterday’s email. It’s an eye-opener.
Today, let’s look what has got to be what I call “upside down
I say it’s “upside down” because it’s counter everything I normally
The second common thread that all great athletes share is that
they train frequently. That’s right – daily, sometimes, multiple
times per day. This allows them to practice the mechanics of
their sport and the specific nuances and demands of that sport
without high levels of fatigue.
Now I’m not suggesting you should train for fat loss multiple
times a day, even though the science supports it.
Because you’ve got a life. Probably a real job. A family. And
other responsibilities that would surely suffer if you tried this.
Don’t worry though, there’s a way around this. (More about
Unfortunately, many kettlebell enthusiasts try to hop on the
frequency bandwagon for fat loss only to fail. This is because
they either forget or don’t know this one key principle:
There’s an inverse relationship between fatigue and frequency.
The more fatigue you accumulate in your body, the less frequently
you can work out or train. This is because your body has to
adequately recover in order to perform again at the level you
Unfortunately, most traditional fat loss programs – including
kettlebell centered ones – are set up with one goal in mind – to
burn as many calories per workout as possible, irrespective of
how it’s done.
You are literally blasting your muscles and your body into oblivion
using high rep sets and low force interval training. This grossly
interferes with recovery, disrupting your stress hormone levels,
chewing up muscle, and doing the opposite of what you want –
laying down fat.
When you are always seeking to “feel the burn” or feel “worked
out” at the end of your training sessions, you are shooting yourself
in the foot.
Remember, that inverse relationship between fatigue and
If you bury yourself during your workout, then you must recover
or face the negative consequences of overtraining, fat gain, and
And I think we can all agree that none of those will help you
get as lean as you want to be.
But it gets even worse –
Because you got a “killer workout” your body is tired. And that
means your can’t train again as soon as possible.
And if you can’t train again as soon as possible, then you can’t
produce high amounts of force as frequently as possible.
And if you can’t produce high amounts of force, then you can’t
burn off excess calories.
And without frequency, you cannot burn off those excess calories
as often as you need or want to.
In no uncertain terms this means you stay fatter, longer.
Focused Frequency = Faster Fat Loss.
Consider this quote from Professor Vladimir Zatsiorsky –
Russian Biomechanicist for the Soviet Olympic Teams and
current professor in biomechanics at Penn State University –
“Train as heavy as possible, as often as possible, as fresh
Essentially, Dr. Z is referring to force, frequency, and our
third “Forgotten F.” But before we get there, let’s just recap –
Take Home Point #2
To burn large amounts of fat, we need to burn stored calories
The best way to do this is to train daily, but not to exhaustion,
yet still produce the highest levels of force and power
possible (do more work).
(Yes, I know this is exactly the opposite of what I normally
write about, but this is why we’re calling this “upside down
fat loss.” Remember, this is what the leanest athletes in the
But you can’t just jump in and start swinging your kettlebells
all willy-nilly. That’s what most people who fail do.
So, in order to understand how to do this effectively, we need
to examine our third “Forgotten F For Fat Loss”, which we’ll
get to tomorrow.
In the meantime, try to wrap your head around the concept
of increasing the frequency of your fat loss workouts, using
high force, to burn fat.