This is what I’d do, methodically .
[1] OWN IT:
About 6-7 years ago, one of my colleagues “ all of a sudden” dropped about 80 pounds. He was a powerlifter chasing 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 have trouble to lose weight, you have to identify 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 get rid of 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 focused on it , then comes other stuff: carbs (potatoes, sweet potatoes, rice) and, of course, veggies.
Protein:
Blocks hunger
Prevents 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 improves 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 surprised when they add heavy lifts. Their heart rates increase dramatically more than during Swings or Snatches, driving up the body’s calorie demands for recovery.
[5] I’d lift with high power ( high intensity ):
I’d make each rep as intense as I’m able—no more “phoning it in” or just “surviving” my sets. If I had already been doing “a bunch of Swings,” I would probably increase my usual rep ranges (or raise them by 50%). For example, sets of 5 become sets of 10; sets of 10 become sets of 20.
[6] I’d "bias" my training:
Most people do only what they prefer. But to strip fat off your body like paint remover on an antique chest of drawers, you have to do the thing you are worst at—because it requires you to use more energy.
I love low-rep strength work—that’s my bias. The opposite would be higher-rep KB ballistic work, like sets of 10+. That would exhaust me , 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'd sleep more:
Sleeping more burns fat ; sleeping less promotes fat gain [2]. Hard to believe , but true. Lack of sleep boosts appetite and makes you lose muscle (“fat-free mass”). I would make sure I got 7-8 hours every night.
[8] I'd breathe more:
Breathing—specifically diaphragmatic breathing—is a relaxation technique . Reduced stress lowers cortisol, which reduces belly fat. Diaphragmatic breathing turns on the parasympathetic (“rest and digest”) system and counters the sympathetic (“fight, flight, or freeze”) system.
High cortisol also inhibits anabolic (muscle-building & fat-burning) hormones like testosterone (T) and growth hormone (GH). So, breathing lowers cortisol and restores T and GH levels.
[9] I'd train 4-6x week:
Making your body shed 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 force it to burn without caring —by making it do more work. How you organize your training is up to you. I like contrasting training:
Intense workouts alternated with easy ones
Heavy lifting mixed with lighter sessions
That style makes the body work without burning it out . I would keep sessions focused but short —20 to 30 minutes.
[10] My Priority Would Be RECOVERY:
I’d make sure I stayed safe from injury by focusing on restoration/mobility work, knowing my body would stiffen from extra use. If you’ve ever had an injury from repetitive strain, you know it’s unpleasant . Better to head that off at the pass .
So, 5 to 15 minutes of restoration work each session. “Yeah, here but won’t that take total workout time up to 45 minutes?” Perhaps. Or I could switch between hard training days with easy restoration days and do more restoration work instead.
So How Long Would It Take?
As long as it required.
But probably, no more than 12 weeks duration. Maybe as long as 16, depending on my recovery.