When it comes to losing fat it is essential to create a caloric deficit either by cutting calorie intake or increasing caloric expenditure, or better yet, by doing both at the same time.
While it is true that when it comes to training we should not make any modifications when we seek to lose fat, this does not mean that we cannot use specific implements and approaches to achieve this goal.
The kettlebells in this context can be a good weapon in our arsenal because most of the exercises performed with them have a ballistic component which allows extending the work in time due to the use of inertia. This can guide the training to an approach where we seek a moderate intensity but extended over time so that the predominant energy substrate is that of lipids or fats.
The training format we will choose will be for a time, that is, we must perform the exercises and repetitions provided as quickly as possible. The training consists of three to five rounds depending on our level. We can also start with three rounds the first week and progress to four and five rounds in the following weeks as we adapt to the volume and intensity of training.
My personal recommendation is that we carry out three workouts of three rounds each to accumulate work volume the first and second week. The third and fourth week would reduce the frequency of training to two days but increase to four and five rounds respectively.
Thus, each round consists of the following exercises and repetitions:
- 20 kettlebell overhead lunges or strides with kettlebell above the head
- 40 rotational kettlebell swings or rotary swings with the kettlebell
- 60 kettlebell swings
The rest time is administered by us, the only thing to keep in mind is that when you finish a round, you immediately start again for the first exercise. In this way, you can develop a personal strategy to manage your breaks and maximize your performance at work intervals.