Turn Your KB Strength Program Into a Fat Loss Program

Today's article is a guest post by my good friend, coach and spiritual mentor Master Kettlebell Instructor, Geoff Neupert.

I'm not one to tell you what to do, but you'd be smart to read today's article because it will make you question everything you think you know about how to train for fat loss and why “common” methods of fat loss training is flawed.




Turn Your KB Strength Program Into a Fat Loss Program

by Geoff Nuepert, Master Kettlebell Instructor
Author, Kettlebell Strong

From Right: Geoff Neupert, Chris Lopez and some other guy that lifts kettlebells :-)

From Right: Geoff Neupert, Chris Lopez and some other guy that lifts kettlebells 🙂

As a former competitive Olympic Weightlifter I'm not a big fan of high-rep anything.

Which is why my mouth fell open yesterday when I saw a muscle-building guru advocate a fat loss complex with 7 exercises at 15 reps each.

Why bother?

You're barely moving any appreciable weight and your form is going to turn into complete garbage by the end.

It's a great way to end up injured.

That's just one of the reasons I'm a big fan of low rep fat loss programs.

Low reps are usually the realm of strength programs so how do you make the transition from low rep strength program to low rep fat loss program?

You use this sneaky trick:

You cut your rest.

A lot.

Most low rep strength programs call for 3-5 minutes of rest between sets.

Unless you want to do some hardcore calorie counting that's not going to cut it for a fat loss program.

I'm talking 60-90 seconds between sets.

Sometimes less, depending on how many reps per set you're using.

And although that still sounds like a lot of rest compared to the rest of the Tabata fat loss world, when you're hoisting the heavy stuff (or heavy-ish stuff), and hoisting it quickly, that 60s disappears in the blink of an eye.

You might think you'd get really tired very quickly with such minimal rest.

You're right.

You will at first.

But something really neat happens – and I'm not sure how to fully and scientifically explain it – so I'll just tell you about it.

Metabolically, you're huffing and puffing, but neurologically, you'll get stronger and stronger – to a point.

In other words, even though you might have a hard time catching your breath, you'll still be able to use good technique to move your KBs.

Sure, eventually fatigue will catch up to you, and your force production will drop, and then it's time to terminate
that exercise and move to another.

Here's the best part, or rather the 3 best parts (if that's even possible):

  1. You'll use a ton of energy and stimulate the proper hormonal responses so you'll burn fat – especially after your workouts, when it matters most.
  2. Your strength will actually increase – something virtually unheard of on a fat loss program.
  3. Your conditioning will increase incidentally – without you even trying.

It's a WIN-WIN-WIN for you.

Why would you not do something like this?

Probably because you're not sure exactly how to set up your program.

Good thing I've done all that work for you.

If you want to peel off a ton* of fat and get stronger at the same time, check this out.

*Not an actual ton (2000lb). However, people have lost between 17 and 36 pounds in only 29 days following this. You could too.


When it comes to programming, there is no better resource than Geoff Neupert.

Make sure to check his Definitive Guide to Double Kettlebell Training, Kettlebell Strong.

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