4 Week Fat Burner A simple, high volume metabolic workout
Mike Prevost, PhD
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This workout is primarily for fat loss. However, if you load adequately, you should see some muscle hypertrophy. It is also great hip hinge patterning work. This workout is a modification of Coach Dan John’s 10,000 swing workout (www.danjohn.net). This workout takes advantage of two calorie burning advantages of kettlebell swings. The first is the extremely high rate of calorie burn during kettlebell swings (up to 20 Calories per minute! That is 1200 Calories per hour!) as demonstrated by John Porcari, PhD of the University of Wisconsin, La Crosse Exercise and Health Program. His kettlebell study was published in the American Council on Exercise (ACE) journal (Google it). The second is the potential for large excess post exercise oxygen consumption (EPOC). EPOC refers to the increase in metabolic rate following exercise. Recently, higher than expected EPOC values were demonstrated with very intense exercise sessions. It is possible to burn up to 500 additional Calories post exercise if the session is of sufficient intensity. The other advantage of the focusing on the swing is that it is a hip hinge exercise. The hip hinge is the most powerful of the fundamental human movements and the foundation of athletic power and speed. The other part of this workout is basic strength training. You will accumulate quite a few sets of a handful of basic strength exercises. That way you preserve, and even build lean body mass while losing fat. The Swings: The kettlebell swings are done as a series of sets. Each set is continuous. All the swings in that set are done as one set. The sets are 10, 15, 25, and 50 reps (4 sets for a total of 100 reps). You complete this series 5 times for a total of 500 reps. Before you start, there are 3 very important considerations. The first is that you are probably not ready for this workout yet. You will need to spend at least 2 weeks working on swings to get ready. Some people will need 3-4 weeks. That plan will be detailed below (2-4 week lead in workout). The second is that your swing form has to be VERY good. Recommend watching the video here: http://www.youtube.com/watch?v=l5qB0nILpko . For this program use a single kettlebell and a two handed swing. Use the 2 week lead in program to work on swing form. The third is to start conservatively with loading. What feels easy on day 1 will feel impossibly hard on day 5. Wait until you complete the first week before making the decision to go heavier. The Strength Exercises: Warm up with goblet squats (relatively heavy) and a light version of your strength exercise for 3-4 sets. We will be using two push exercises (bench press and overhead press) and two pull exercises (pull ups and body rows). You will only be performing one strength exercise per workout. Nothing else is necessary.
Bench Press: use a bar or a dumbbell. For a real challenge, use one arm at a time. Don’t hold on with the other arm. Overhead Press: do these standing. You can use one arm or two. Use barbells, dumbbells or kettlebells. Pull ups: use any grip. Substitute pull downs if you cannot do pull ups. Body rows: put your feet on a bench to make them harder if you can. Pull all the way up until your chest touches the bar and hold.
2-4 Week Lead in Workout Note: Do this lead in workout before the 30 day plan! Do not skip the 2-4 week lead in plan! You will regret it! Mon 10 swings, 10 pushups X 5
Wed 12 swings, 5 pullups (or pull downs) X 5 20 swings, 10 pushups X 5
Fri 15 swings, 10 pushups X 5
15 swings, 5 pullups (or pull 25 swings, 5 pullups (or pull downs) X 5 downs) X 5 Note: X 5 = five rounds. If this 2 week lead in workout is tough, consider starting with 2 rounds for a week, then 3, then 4, and finally 5 rounds. That turns it into a 4 week lead in but for some this is more appropriate. Your swings must feel solid before beginning the 30 day plan.
30 Day Fat Burner Plan The workout consists of performing one set of the strength exercise after the kettlebell swings in the following pattern: 10 KB Swings 15 KB Swings 25 KB Swings 50 KB Swings -
3-5 reps strength exercise 3-5 reps strength exercise 3-5 reps strength exercise rest 3 minutes
You will repeat this 5 times for a total of 500 reps of the swing. The workout is done in a 2 days on, 1 day off pattern (5 days per week). You have 4 strength moves, so the fifth day of swings will not have a strength move. (i.e. Mon – swings/bench press, Tues – swings/body rows, Thurs – swings/overhead press, Fri – swings/pull ups, Sun – swings only). Move quickly from the swings to the strength exercise and vice versa but there is no need to rush excessively. Do what you need to do to complete the workout with good form on all exercises. The strength exercises should be loaded conservatively but should present a challenge by the last set. Remember, you will be performing 15 sets of the strength exercise each workout! Use the same weight for all sets of a particular strength exercise during a workout. You may increase weight on the strength exercises as you get stronger but choose a weight for the day and stick with it. Here is the order for the strength exercises during the week: Bench Press, Pull ups, overhead press, body rows (for example, Mon-bench press, Tues-pullups, Wed-off, Thurs-overhead press, Fri-body rows, Sat off, Sun- swings only). Continue until you have completed 20 workouts in 30 days (2 days on, 1 day off). Note: Don’t skip the 2-4 week lead in workout! Strive for perfect swing form. Take care of your hands or you will not make it. Buy some workout chalk (baby powder does not work!). Use the chalk liberally on the kettlebell and your hands during the workout. Do not allow your hands to get wet with sweat! Use athletic tape on tender spots if you need to. The workout is not a race. Just keep moving at a good pace.
About the Author Mike Prevost earned a PhD in exercise physiology from Louisiana State University in 1995. He specialized in muscle physiology and metabolism. Throughout his college years (10 years total) he worked as a personal trainer in various gyms and fitness centers. He has trained athletes for many different sports including triathlon, ultra running, surfing, power lifting, bodybuilding, mixed martial arts, football, basketball and more. After finishing his PhD, he took a commission in the U. S. Navy as an Aerospace Physiologist in the Navy Medical Service Corps. While serving in the Navy he developed human performance training material for the U. S. Special Operations Command. He developed new fitness standards for Navy rescue swimmers. He served as a consultant to the USMC in evaluating the safety of the USMC Combat Fitness Test. He also served on a Navy committee tasked with proposing alternatives to the Navy physical fitness test. He trained thousands of aviators and aircrew on survival techniques, physiology, and human performance. He also served as the Director of the Human Performance Laboratory at the U. S. Naval Academy, where he performed physiological testing of athletes to improve performance, developed the Principles of Strength and Conditioning Course for all Midshipmen, and served as the director of remedial fitness training programs. He has over 25 years of experience in working with athletes.
