High Frequency Training For Fat Loss

High Frequency Training For Fat Loss

By Mike Mahler

HFT is my favorite style of training for strength, muscle building, and fat loss.

No need to add any cardio at all to the program.

Focus on doing the strength training workouts well and you will be all set. Do not add more training to the mix. More cardio will not make the program work better and will screw up you’re hormone levels.

Start with four workouts per week as indicated in the beginner program.

After a month, go to the intermediate program and train five times per week.

Finally, in month three go to the advanced program and train six times per week.

Whenever, you are stressed or need more days off, go back down to four days per week. You can even mix and match the training. One week, workout four times per week and another week workout five times etc.

Every time you work out and avoid over training you get a GH surge and an increase in Testosterone. Thus it is important to workout as frequently as possible to maximize fat loss and muscle building. If you feel like having sex after a workout, you are doing great. If you are wiped out and beat up, you are working too hard and need to scale back. Reduce the sets to 1-2 for a while if necessary. Make sure you sleep well every night and have a solid diet and supplement plan.

Beginner :
Monday and Thursday

A-1: Double KB Clean and Press 3x6
A-2: Double Ballistic KB Bent-over Row 3x6

Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3x12 on both exercises

B-1: Double Suitcase Kickstand Lunge 3x8 l,r
B-2: Double Swing 3x8
Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3x12 on both exercises.


C-1: Power Wheel Roll Out 3x6
C-2: Slow and controlled Sit-up 3x10 (4 seconds up and down)
Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.

Tuesday and Friday
A-1: Double Hang Clean and Military Press 3x6
A-2: Alternating KB Renegade Row 3x6 each side
Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3x12 on both exercises

B-1: Suitcase KB Squat 3x10
B-2: Double KB Clean 3x10
Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3x12 on both exercises

C-1: Side Bend 3x8 l,r (left and right)
C-2: Double Overhead Walk 3 rounds
Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.

Wednesday-Saturday-Sunday
1-2 mile walks

The Five Pillars Of kettlebell training

By Mike Mahler

Many trainees often forget that kettlebells are weights and the rules of effective weight training apply to kettlebell training. Similar to traditional weight training, effective kettlebell training requires a balanced approach and an emphasis on the basic compound drill that provide the most bang for the buck. For most trainees, following a regimen with a strong emphasis on a few basic exercises is the way to go. However, putting all of your efforts into one or two exercises long-term is not the way to go. There are five areas that are worth focusing on for balanced development. Lets get going.

The Five Pillars:

Press
Pull
Squat
Lower body pull
Core

Whatever form of weight training you engage in, you want the five above areas covered. Now lets cover each area with kettlebells as the focus:

Press:
KB Military Press or KB Floor Press. This includes all of the variations such as the Sots Press, Double Clean and Press, Alternating Floor press, See-saw Press.

Pull:
Renegade Row, Alternating Bent-over Row, Double Bent-over Row, One-arm Row, Pull-ups with a kettlebell

Squat:
Double Front Squat, Hack Squat, overhead squat, one-legged squat

Lower body pull:
Double Swing, Double Snatch, One-arm Swing, One-arm Snatch, Double Clean, One legged Deadlift

Core:
Windmill, Turkish Get-up, Bent Press, Side Press

Covering the above five areas ensures that you build a strong and balanced physique. Many people tend to focus on what they enjoy and neglect what they do not care for. For example, people that like to press tend to spend a great deal of time on Military Presses and not enough time on pulling motions such as rows. When I first started training with kettlebells, I made the mistake of doing too much pressing work and pretty much no pulling work. Sure enough imbalances starting popping up followed by shoulder pain. Once I balanced the training with pulling motions, my shoulders felt better and more stable and my strength went up dramatically. If you feel that covering five areas is too complicated for you, then do not bother getting off the couch. Better yet, do not go out the door or drive on the road. You are a danger to anyone you come across.

Lets cover a few balanced kettlebell programs for different levels:

Beginner:

Here is a good program for a trainee that only has one kettlebell:
Monday-Wednesday-Friday
One-arm Clean and Military Press 2x5 l,r (two sets of five left and right)
One-arm Bent-over Row 2x6 l,r
One-arm Windmill 1x3 l,r
One-arm Front Squat 2x6 l,r
One-arm Swing 2x10 l,r
Take one to two minute breaks in between each exercise and work on technique.

Intermediate:

Monday-Wednesday-Friday
Double Clean and Military Press 2x6
Double Bent-over Row 2x6
Turkish Get-up 2x3 l,r
Double Front Squat 2x8
Double Swing 2x6
Take 90 second breaks in between each set.

Advanced:

Monday-Wednesday-Friday
Sot Press 2x5 l,r
Alternating Renegade Row 2x5 l,r
Double Windmill 2x5 l,r
Double Front Squat 2x6 (2 second pause at the bottom)
Double Snatch 2x6

Take 90 second breaks in between each set.

The possibility of combinations, volume, intensity, and workouts splits is endless. All of this really depends on what your skill level is, your conditioning level is, and what your goals are. Whatever you do, make sure you cover the basics. Imbalanced programs are fine for more advanced trainees. If you are someone that has a high level of pushing strength and a low level of pulling strength, you can place pressing on maintenance mode and focus on pulling. The same can be applied to any imbalance. Regardless, you are far less likely to create imbalances if you focus on a balanced approach to training.

For those of you looking for something different in a workout Kettlebell Training might just be the thing for you. Strength, Conditioning and Health all can be improved with the use of kettlebells and proper nutrition.