How to Turn Strength Training into Fat Loss Training

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by Chris Lopez, SFGII, CSCS

StrongFirst Level II Kettlebell Instructor

Master Turbulence Trainer

Sometimes, in order to get results, you need to take a look at  what everyone else is doing, and then do the exact opposite.

If your goal is to lose fat, then this holds true more NOW than  ever before.

You see, most fat loss gurus these days are advocating doing  complexes and circuits of 7 or 8 exercises with 15 reps per exercise  and no rest time in between exercises.

My question – as a strength coach and fat loss expert of 15 years is…

Why bother?

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

In fact, doing multiple sets of 15 rep full body exercises is  a ONE WAY STREET TO GETTING INJURED.

And because of that, I’m a big fan of lower rep fat loss programs.

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

You use this “ninja” trick:

You cut the rest time between sets…like somewhere between  60-90 seconds or less depending on how many reps per set  you’re using.

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

Unless you have 3hrs to waste in a gym and want to meticulously count your calories, training like that is not going to allow you to lose any fat.

And although that still sounds like a lot of rest compared to the rest of the Tabata/CrossFit/Bootcamp fat loss world, when you’re lifting something challenging (ie. Heavy) and moving it explosively – like you would in a proper kettlebell swing – 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 awesome happens…

Metabolically, you’re huffing and puffing, but neurologically,  you’ll get stronger and stronger.

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 kettlebell.

Sure, eventually you’ll get tired, your force production will drop, and that will be the sign when your session is over or it’s time to move on to another exercise.

But the best part is…

 

  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.

 

  1. Your strength will actually increase – something that doesn’t  happen in a mainstream fat loss program.

 

  1. Your conditioning will increase – without you even trying.

It’s a WIN-WIN-WIN.

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