This is what I’d do, methodically .
[1] OWN IT:
About roughly 6 to 7 years ago, one of my colleagues “ unexpectedly ” dropped about 80 pounds. He was a powerlifter going after a BIG squat—800lbs if I recall correctly—but could never get below 260. When he lost that 80 pounds, I hadn’t seen him for a couple of years, so I asked him how he did it .
“It was pretty simple,” he said. “I talked to [a mutual friend] and he said, ‘Dude, you gotta own your sh*t.’ And that was it.”
In other copyright, if you struggle to lose weight, you have to pinpoint your excuses—those stories and lies you tell yourself—and get rid of them. Change your stories.
[2] GET JUNK FOOD OUT OF THE HOUSE:
I’d go through the pantry and remove all cookies, chips, crackers, and soda. Then I’d hit the freezer and throw out pizza, ice cream—any high-calorie “binge-y” food. If it’s not there, I can’t eat it, especially not on impulse when I’m overwhelmed.
[3] I'D EAT A "PROTEIN-FIRST" DIET:
The first thing in my mouth each meal is protein. Every meal is built around it , then comes other stuff: carbs (potatoes, sweet potatoes, rice) and, of course, veggies.
Protein:
Blocks hunger
Stops cravings for sugary and fatty foods
Boosts your metabolism
Improves your recovery between workouts
In fact, 2015 research by Dr. Jose Antonio, PhD, et al, stated[1]:
“A high protein diet (3.4 g/kg/d) combined with a heavy resistance training program optimizes body composition in healthy trained men and women.”
[4] I'D LIFT HEAVY (HIGH FORCE):
I’d use a 4-6RM for my most important lifts, especially if I’d been doing a lot of KB ballistics. Many people who do “lots of Swings” are stunned when they add heavy get more info lifts. Their heart rates increase dramatically more than during Swings or Snatches, raising the body’s calorie demands for recovery.
[5] I'd definitely lift with explosive strength ( max effort):
I'd make each rep as strong as I can —no more “phoning it in” or just “surviving” my sets. If I’d already been doing “a bunch of Swings,” I would probably raise my usual rep ranges (or increase them by 50%). For example, sets of 5 become sets of 10; sets of 10 become sets of 20.
[6] I would "bias" my training:
Most people do only what they like . But to strip fat off your body like paint remover on an antique chest of drawers, you have to do the thing you suck at most —because it forces you to use more energy.
I favor low-rep strength work—that’s my bias. The opposite would be higher-rep KB ballistic work, like sets of 10+. That would tire me out, requiring more energy. For someone who does “a lot of Swings,” it’d be the opposite: a lot of heavy strength work. Again, more energy than normal needed.
[7] I would sleep more:
Sleeping more helps burn fat ; sleeping less increases fat storage [2]. Hard to believe , but true. Lack of sleep boosts appetite and makes you lose muscle (“fat-free mass”). I’d make sure I get 7-8 hours every night.
[8] I'd breathe more:
Breathing—specifically diaphragmatic breathing—is a stress reliever . Less stress → less circulating cortisol → less belly fat . Diaphragmatic breathing activates the parasympathetic (“rest and digest”) system and counters the sympathetic (“fight, flight, or freeze”) system.
High cortisol also lowers anabolic (muscle-building & fat-burning) hormones like testosterone (T) and growth hormone (GH). So, breathing lowers cortisol and rebalances T and GH levels.
[9] I'd train 4-6x week:
Making your body lose fat is no mean feat. It’s like Scrooge McDuck hoarding his treasure: your body wants to hold on to fat. So you have to push it to burn regardless—by making it do more work. How you organize your training is up to you. I like contrasting training:
Hard sessions followed by easy sessions
Heavy lifting mixed with lighter sessions
That style makes the body perform without overtraining. I'd keep sessions efficient and brief—20 to 30 minutes.
[10] I’d Put Emphasis On RECOVERY:
I’d make sure I stayed uninjured by focusing on restoration/mobility work, knowing my body would tighten from extra use. If you’ve ever had an injury from overuse , you know it’s unpleasant . Better to head that off early .
So, 5 to 15 minutes of restoration work each session. “Yeah, but won’t that take total workout time up to 45 minutes?” Maybe . Or I could alternate hard training days with easy restoration days and do more restoration work then .
So How Long Would It Take?
As long as it took .
But probably, no more than 12 weeks . Maybe as long as 16, depending on my recovery.