Why Are KB Fat Loss Programs Deficient?

Most KB workouts violate the 3 basic Elements of Progression –

Which are really principles found in physiology:

1. The Overload Principle.

If you’re doing 100 swings or X number of swings a day, there’s a better than good chance you’re violating this principle.

How?

Because this principle states that you must create a new  stimulus each and every time you train for your body to adapt to the outcome you’re trying to create – a.k.a. Lose fat.

And when you’re doing 100 swings a day, the stimulus is –

You guessed it – the same 100 swings a day.

Therefore, there’s an extremely high rate of diminishing returns here.

Especially if you’re doing this for a month.

Sure, 100 swings a day is a program that I’ve prescribed many, many times.

But the #1 reason I prescribe it is NOT fat loss – but rather to create CONSISTENCY in training – which is KEY for not only short-term results – but also, and more importantly – LONG term results – fat loss or otherwise.

Any fat loss on that program is incidental and a nice side effect.

And sure, there are ways to use the Overload Principle on  a 100 swings a day program.

But we’ll save that for another day.

On to the next Element of Progression –

2. The Overcompensation Principle

Did you get calluses from swinging your KB?

Of course you did. (I’ve never met anyone who didn’t.)

That’s an example of the Overcompensation Principle –

Create a stress, and the body responds by adapting to that stress.

The problem with most KB workouts today is there’s either not enough stress (using the wrong exercises with a KB that’s  too light) or as more often is the case –

Creating TOO MUCH stress.

 

3. The GAS Principle.

GAS stands for “General Adaptation Syndrome” – which  explains the 3 stages of adaptation our bodies undergo when  exposed to stress – Alarm, Resistance and Exhaustion.

See that last word? “Exhaustion.”

Yeah… Well the GAS Principle tells us that because of the Overload and Overcompensation Principles, we need the  proper rest when training for fat loss.

2 points here – 

1. Notice I said “training” – not working out. Fat loss is an end goal just like running a faster 100m time.

It’s something that needs to be PLANNED and trained for as opposed to something that’s a “Killer Workout.”

2. Most KB fat loss programs really aren’t programs at all. There’s nothing sequential – no form of planned overload – just a series of random and disparate workouts joined together on the same piece of paper “designed” (I use that term in the loosest possible sense) to “smoke you.”

Because after all, you have to be smoked after a good fat loss workout, right?

WRONG.

What?

Don’t believe me?

Well then how come sprinters and gymnasts look so  good and are so darn lean?