Simple 3 Step Fat Loss Strategy for the 40 plus

In a months time I am going on holiday. There is a pool. I will spend a lot of time in my shorts as the kids love to swim. A month or so after the xmas festivities I am not exactly shredded!

I have about 30 days to combat this and get a little more pool ready so have put together a simple strategy to shed some of that unwanted timber. I am a big fan of simple so complex strategies will not work for me. I can’t weigh and measure etc (nor would I want to).

This strategy builds on my Paleo inspired diet that cuts out processed carbs and sugars whilst being highly nutrient dense so I have a good base. However this should work for anyone but diet will undermine

I am also being sensible with booze. I know from historical efforts that no matter what I do that drinking will undermine it. So, drinking is kept to weekends and only zero sugar, super low calorie drinks – basically vodka, lime juice and soda. Refreshing and does not have that sugar hit that pushes up calories but also has you reaching for another (and another (and another)).

Three Steps to Easy Fat Loss

I don’t want to over-complicate this so the basics are as follows

  1. 300 Kettlebell swings per day
  2. Cold Shower in the morning
  3. Reduce my eating window to 8 hours

Okay, that’s the basics for you TL/DR folks but those of you that want more information dive in below.

300 Kettlebell Swings Per day

The idea here is that this burns about 1000 calories per day but also builds strength, endurance and muscle – all good things for someone trying to look good with their top off.

There is a program out there that focuses on just this one change and folks get great results. Improves strength, lose weight, improve cardio – it’s a big win and very doable. I tend to think to get the best from any exercise or weight loss regime you have to further stack the deck in your favour thought with diet leading that charge.

It took me a while to get up to 300 but I know just tackle this in 10 sets of 30 swings. When I am tired I will start with a 10, then a 20 and then a 30 to get me going.

I usually aim to get around 90 to 120 done before I leave the house in the morning. The rest are just spread throughout the day. I am lucky here that I have a kettlebell at work that I can swing but you can aim to do five sets in the morning and five in the evening. It’s doable. It will take a bit of time and mental toughness but hey, that’s all good stuff.

I like to get a bunch done in the morning and then spread them out through the day. I have a sedentary job so I look at this as reestablishing a baseline level of activity throughout the day and not as my exercise regime. I also like to keep them going in sets spread over the day to keep my metabolism ticking over – rather than just letting my body adapt to sitting.

Men tend to use a 16kg bell for starters and the ladies can start at 12kg. I am a week or so in and looking at moving to my 24kg bell by the end of this week so results come pretty quick.

A tip is to keep your kettlebell in the most high traffic area of your house – typically the kitchen. For me where I cook, have coffee and just hang the kitchen is perfect.

Best advice I can give here is get your technique down (it’s a hinge and not a squat). Pavel is the KB master but there are loads of good videos out there so get a watching.

Cold shower in the morning

After I have had my coffee and done 90-120 swings I have a shower before I set off for work. I tend to have a standard warm shower and then go cold for two minutes.

There are many benefits to cold showers but the one we care about here is for fat loss. So, getting your metabolic engine running with some swings and then jumping in the shower and going cold for two mins all helps to get things going in the right direction.

Reduced Eating Window (Intermittent Fasting)

The 8/16 split is a common intermittent fasting technique made popular by Martin Berkhan at Leangains.com. The general idea is you reduce your eating window to eight hours so you are fasted for 18 hours rather than the typical 10 hours or so between your evening meal and breakfast.

You can split this however works best but most folks find skipping breakfast is easiest. Certainly, in the context of stoking the metabolic furnace with swings and a cold shower in the morning you then have a good fat loss window till your first meal at 1 pm.

I am swinging at about 6 am whilst hanging out and drinking coffee at home and tend to have my cold shower at about 6:30 am and then jump in the car to head to work about 6:45 am. I am then fasted till 1 pm so my body has plenty of time to tap into those fleshy energy reserves.

 

30 days & 9000 swings

So, I head off on this short holiday on the 17th Feb. I am a week or so in. I will report back on how this hack has helped and whether I managed to stay sensible enough with my diet (read as drinking) to get the results I am hoping for.

Hit me up in the comments if you are willing to give this a go. 🙂

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