Shocking, I know. (Almost like the Grammy’s from what
However, I’m not talking about that “F” word.
I’m talking about this one:
And specifically the management thereof.
I want to let you in on a little secret about strength and fat loss:
If you don’t know this already or have forgotten, for both
strength and fat loss you have to be able to effectively manage
What the heck does that mean?
Let’s break it down:
For fat loss, in many cases, it’s unavoidable. You actually need
to create some, depending on the mechanisms you employ.
For example, one of my favorites that I use quite often is
A “complex” is where you string together several exercises
in a sequence, using the same tool, and perform a specific
number of reps for each exercise, before moving on to the
next exercise, without rest, until you’ve done all the reps
5 Cleans –> 5 Front Squats –> 5 Presses
Are they tiring?
Is fatigue managed?
By distributing the work to different muscle groups while the
whole body is still working.
I’m not trying to obliterate myself with a “great workout” –
Rather, I’m using fatigue in this case to create a hormonal
response in the body to activate the mechanisms that burn
What about strength?
When I was young, I avoided fatigue like the plague during
my strength workouts. Which explains how I got so strong
so fast (well, that and the testosterone levels of a 21 year
When I met my first weightlifting coach, somehow I let him
brainwash me into thinking that the 2 minute rest was the
appropriate rest necessary for gaining strength and that
anything else was overkill.
(His rationale: If you ever have to follow yourself in a weightlifting
meet, you have 2 minutes between attempts. How often does
that ever happen? Not that often…)
And 2 minutes is fine if you’re doing really low reps – like
1 to 3, but more than that and you start biasing the work into
hypertrophy work, which is fine, if that’s what you want.
The whole point of managing fatigue during strength workouts
1. So your muscle’s energy stores can be restored
2. So your nervous system can be recharged
Each happen at different rates, depending on the load and
The heavier the load, traditionally the more rest you need
Again, cut the rest, and more metabolic damage occurs
and your strength workout becomes something else, which
is fine, if that’s what you’re going for.
I think a blend is something you should strive for if
you’re looking for the “perfect” physique:
1. Gain strength
2. Put some muscle on
3. Burn off some unwanted fat
All this can be done simply by manipulating rest periods,
even with – and here’s the surprising part – with the same
load – or more specifically – just one pair of KBs.
I’ve laid out a step-by-step, workout-by-workout, set-by-set,
rep-by-rep plan on exactly how to do this with the “STRONG!”
program inside “Kettlebell STRONG!.”
You can transform your physical appearance and performance
by using this simple, yet highly effective program.