Geoff Neupert Kettlebell Burn Extreme Reloaded

Copyright © 2016 - Geoff Neupert - All Rights Reserved Worldwide.

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All Rights Reserved Copyright © 2016 And Beyond – Geoff Neupert. All rights are reserved. You may not distribute this book in any way. You may not sell it, or reprint any part of it without written consent from the author, except for the inclusion of brief quotations in a review.


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Kettlebell Burn EXTREME! RELOADED Geoff Neupert, CSCS


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INTRO Why a “new” or “reloaded” version of a tested and true program like Kettlebell Burn EXTREME!? Great question. Primarily because I’m always tweaking (not “twerking”) and refining current protocols to squeeze the most out of them. And I was intrigued as I went back and looked at the early reports of kettlebell users or at least early “kettlebell revolution” users. By early, we’re talking almost 15 years ago or more. And one of the common themes was not the use of the grinds, but the use of high rep ballistics - back before there was even a “HardStyle.” So I decided to investigate further. It turns out that the higher rep ballistics, especially single KB ballistics, combined, or rather alternated, with low rep, heavy double KB grinds, takes the concept of the Neuro-Metabolic Contrasts to the proverbial “next level.” It creates a radically di "erent stimulus on the body, and therefore creates a greater demand for change. Let’s take a closer look…


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PROTOCOLS FOOD: Same as EXTREME! (See Section Below.)

RECOVERY: Same as EXTREME! (See Section Below.)

TRAINING: [+] 6 consecutive days a week [+] Alternates Grinds w/ Ballistics [+] Major Change: Ballistics = High rep, single kettlebell lifts [+] Create major training Neuro-Metabolic Contrast: Heavy double KB grinds contrasted with light single KB ballistics

PROGRAMMING SPECIFICS: WEEKS 1-3: Days 1, 3, and 5: Duration - 25 minutes. A1. Double KB Military Press A2. Double KB Front Squat # # #

Use 5RM for each exercise Superset between A1 and A2, resting as needed Do as much work as possible in the 25 minutes, seeking to do a little more each week

Day 1 (Medium): Ladders: 1,2,3 Day 3 (Heavy): Sets of 3 Day 5 (Light): Sets of 2

Days 2, 4, and 6: Duration - 20 minutes. Copyright © 2016 - Geoff Neupert - All Rights Reserved Worldwide.

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Session A: 1 Hand Swing #

Find your 40RM (for one hand) # Will probably be a 20-24kg for men

Session B: Snatch #

Find your 30RM (for one hand) # Will probably be 16-20kg for men

Use the following loading parameters: # # # # #

Perform as many sets as possible in 20 minutes Perform one side, then rest Rest as little as possible, as much as needed Rest between hands to keep power output high Perform each rep as explosively as possible

Week 1: Day 2: Session A - sets of 20 Day 4: Session B - sets of 20 Day 6: Session A - sets of 25 Week 2: Day 2: Session B - sets of 20 Day 4: Session A - sets of 30 Day 6: Session B - sets of 20 Week 3: Day 2: Session A - sets of 20 Day 4: Session B - sets of 20 Day 6: Session A - sets of 25

WEEK 4: INTENSIFICATION WEEK Day 1: Light Day - 25 minutes. A1. Double KB Military Press A2. Double KB Front Squat # #

Perform sets of 3. Superset between A1 and A2, resting as needed


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#

Do as much work as possible

Day 2: Heavy Day - 20 minutes. Session B: Snatches. # #

Sets of 25 Rest as little as necessary, as much as needed.

Day 3: O! Day 4: Light Day - 20 minutes. Session A: 1H Swings. # #

Sets of 35 Rest as little as necessary, as much as needed.

Day 5: O! Day 6: Heavy Day - 25 minutes. A1. Double KB Military Press A2. Double KB Front Squat # # #

Perform sets of 4. Superset between A1 and A2, resting as needed Do as much work as possible

Keep using recovery means during week 4.

That’s “it.” Other than keep a training journal and track your measurements each week.


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NUTRITION (From Kettlebell Burn EXTREME!) There are many di "erent diets and diet protocols. The easiest to comply to are the ones that are easiest to understand and implement. We will use several di "erent fat loss mechanisms during this EXTREME! program. They are: Staggered Daily Caloric Intake Protein Sparing Modified Fast Cheat Day Controlled Fasting

We’ll discuss each of these as we come to them. Staggered Daily Caloric Intake

This is one of the easiest ways to burn fat. Your body requires di "erent levels of calories each day based on your activity level. We’ll play into that and be methodical about that. We are going to alternate between a “moderate carbohydrate” day and a “protein sparing modified fast” day. But first, let’s talk about portion control. Portion control is one of the absolute easiest methods to regulate the amount of food you consume. It has been proven time and time again to be one of the biggest determining factors in long-term weight loss. So, let’s go over our portion control. For this, we’ll use the “Fist Method.” Make a fist. Great. That’s YOUR portion size. Each meal will be comprised of di "erent portion types. Alternating Portions.


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We’re going to alternate days between di "erent types of portions. We have 3 di "erent portion types: 1. Protein portion 2. Starch portion 3. Green vegetable portion Acceptable food choices in the following portions are: Protein Portion:

Lean beef: 93% ground, sirloin, london broil, etc. Turkey: preferably white meat Fish: preferably white Eggs: Use 6 whites for every 1 whole egg. Liquid Egg Whites are preferably here. Bison Chicken: preferably white meat Starch Portion:

Sweet potatoes, yams Beans: black, kidney, red, navy Oatmeal Quinoa Green Vegetable Portion:

Broccoli, broccolini Green beans Spinach Lettuce, cabbage Asparagus

Days 1, 3, 5: Moderate Carbohydrate - Portions 1, 2, 3

It is said that “Fat burns in a carbohydrate flame.” This means that having some carbohydrates in the diet is preferable for short-term energy usage - the type of energy you need to move heavy weights and move explosively. So we will fuel the body accordingly. These days are designed to coincide with the heavier “grind” days. You won’t burn o " all the carbohydrate in these sessions, which means you’ll still have some energy for explosive lifting on the “ballistics” days. Get 4 meals in on these days. Copyright © 2016 - Geoff Neupert - All Rights Reserved Worldwide.

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Each meal is combined from portions 1, 2, and 3. So each meal has 1 Protein Portion, 1 Starch Portion, and 1 Green Vegetable Portion.

Days 2, 4: Protein Sparing Modified Fast.

Without a doubt, the fastest way to lose weight, even fat, quickly, is to remove carbohydrates from your diet. The problem is short-term energy loss, fatigue, and irritability. So how do you combat this? By alternating low calorie, very low to zero carbohydrate days with your moderate carbohydrate days. These days you still have high caloric needs from your workouts, but there is a much lower energy intake, thus making your body use stored body fat for fuel. Get 3-4 meals in on these days. (Preferably 3.) Each meal is combined from portions 1 and 3. So each meal has 1 Protein Portion, and 1 Green Vegetable Portion. Additionally, you’ll need to add the following in at some point on these days: 1 Tbsp. Coconut Oil 1 Tbsp. Carlson’s Fish Oil (Lemon Flavor) or Fish Oil of your choice. (I recommend Carlson’s because of its very high quality - which is important.)

Day 6: Cheat Day.

There is a theory that I subscribe to and have seen borne out in my own life and the lives of my clients. This theory states, that when you are on a lower calorie diet, your brain sends signals to your body to stop burning fat. This explains why when you first start dieting you drop weight, but as you progress, your weight loss stalls. To combat this, and without going into the science behind it, you’ll want to implement a day where you eat whatever you want. This is your “cheat day.”


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Here’s the protocol: Eat anything you want until comfortably full. Don’t stu " yourself silly though. And “anything” means ANYTHING! Pizza, ice cream, popcorn, pasta, cookies whatever you want.

Day 7: Fast.

Fasting - willfully abstaining from food - has been used for millennia. It is a phenomenal way to let your body rest and recover - to fully digest and empty the digestive tracts, especially after a heavy day of eating. It is also one of the best ways to burn body fat. There is some concern about muscle wasting on fasting protocols. From what I’ve read, for longer fasts, like the one we’ll be using here - 36 hours or so - it’s better to use Branched Chain Amino Acids to supplement your fasting protocols for two reasons: It decreases any likelihood of muscle wasting It makes you “feel” like you are still getting some food, and is therefore mentally easier to undertake. (BCAAs are what protein is broken down into - the building blocks of cellular function.) Fasting Protocols: Don’t eat any food on this day. Branched Chain Amino Acids Only. BCAA Dosing Protocol: For every pound of bodyweight, consume a total of .5 grams of BCAAs. Example: 200lbs = 100g of BCAAs

“Yeah, But What About...?”

Many people will undoubtedly see many of their favorite foods missing from this list. So when running the Beta Test I got questions like “I like to eat _______. What about adding that into the program...?” And


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“Can I eat ______?” Here’s my answer NO.

No you cannot. If it’s not on the list, you can’t eat it, ok? Look, it’s just 4 short weeks out of your entire life that you must “give something up.” And the reality is you don’t have to even really give it up - that’s what the Cheat Day is for. All you have to do is delay your gratification until the weekend. Be a big boy or big girl and just do that, ok? You’ll like the end results. And you may even kill some of your food cravings and addictions. (Yes, you - bet you didn’t know that I knew that you had those, did you?)

What Are The Best Times To Eat?

Are there “best times” to eat? Undeniably, yes. Research has shown that the best times to eat are clustered around your training/ workouts. In fact, some researchers estimate that you can consume up to 80% of your calories for each day after a workout! We need to keep this in mind when structuring our meal plans. Here is a sample: Meal 1: 1-2 hours prior to workout Meal 2: 30-60 minutes post workout Meal 3: 90-120 minutes post workout Meal 4: 3-5 hours post workout Examples: Morning workouts: Copyright © 2016 - Geoff Neupert - All Rights Reserved Worldwide.

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Meal 1:

5am

Workout:

6:30 – 7am

Meal 2:

8am

Meal 3:

9:30am

Meal 4:

Noon

Afternoon workouts: Meal 1:

11am

Workout:

12:30-1pm

Meal 2:

2pm

Meal 3:

3:30pm

Meal 4:

6-8pm

Evening Workouts: These pose the biggest potential obstacles. But remember, up to 80% of your calories can be consumed in the post-workout period. Meal 1:

3:30pm

Workout:

5-5:30pm

Meal 2:

6:30pm

Meal 3:

8pm

Meal 4:

9-10pm

Now admittedly, it might be hard for you and your family to eat this late at night. No problem. You can combine 2 meals for dinner if you wish. I will tell you this - there is no better feeling than falling asleep on a full stomach!


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“Accidental Fasting”

You’ll notice that according to our structured eating times, there are long periods without food. That’s good. I call this “accidental fasting.” One of the best ways to burn body fat is controlled intermittent fasting. You’ll be going for periods of 16-18 hours without food. No biggie. Your body has plenty of fuel for you to use - this is stored body fat. In the last year I have become a big, Big Fan of Intermittent Fasting (IF). In fact, I have used it to regain my health but more importantly do the following # # # # #

Drop approximately 20lbs of scale weight Eliminate chronic abdominal bloating Eliminate chronic stomach and bowel irritation Hack o" 6 inches from my waist - from a 38.5 inch waist to a routine 32.5 inch waist Get my six-pack back

All of this has been done while eating my favorite foods each week without feeling any sort of guilt or denial. If a lifestyle of leanness is something you desire, then I strongly encourage you to adopt this methodology.

“What If I Don’t Want To Fast?”

No big deal. Still space 3 of your meals around your training - one before and two after and eat the final one when you’d like. Next up...


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RECOVERY There are two times in my life when I rapidly lost fat. Upon looking back they both had one thing in common - cold water*. Let me explain. I went to Ukraine for 3 weeks in 1994. I weighed between 235-240lbs. I took 100 cans of tuna with me and who knows how many packs of instant oatmeal. A lot. So I certainly lost some weight from changing my eating habits but here’s what else I did I took a cold shower every morning. Freezing cold. Because there was only hot water once a day in a few places in the town we were in. And where we were staying wasn’t one of them. I came home between 220-225 pounds. I’m going to say I lost around 15 pounds in 3 weeks. And my workouts didn’t change at all. Still lifted very heavy. The second time was in 1996 when I was trying to drop from 208 pounds to 198 pounds to qualify for weightlifting nationals. I went from 208 to 203 in one week with a change in diet (More protein, less carbs, staggered calories - sound familiar?) and adding in contrast showers - alternating between cold and hot water for 10 minutes after every workout - 6 days per week. The freakiest part was that I got bodybuilding stage-ready ripped during that time period, which also happened to be - you guessed it - 3 weeks. In the first week alone my body fat dropped from 8.5% to 3.3%. I held 3.8% for about 4-5 weeks. So what’s the point in me telling you this?

Because, cold exposure is a great way to rapidly burn body f at . And we’re including it in Kettlebell Burn EXTREME! RELOADED because, well, it’s extreme! Now here’s the other thing I learned in 1996: For increased training intensity, there must be a corresponding increase in active recovery measures if progress is expected to be made. And that is the other key that I believe lead to my successful fat loss transformation pursuing active recovery methods - literally starting the recovery process immediately after the training session instead of waiting for it to occur on its own.


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So, here’s what you’re going to do after each and every Extreme training session. Pick one of the following and perform it for 10 minutes after your training session ends. This will help jumpstart your recovery process. # # # # #

Pavel’s Fast and Loose Sauna Steam room Lying on the floor with your feet elevated and practicing deep breathing Self-massage with a foam roller or “the Stick”

Next, pick one of the following: 1. Contrast shower - 30s cold, 60s hot, repeating for approximately 10 minutes Or 2. Cold plunge - sit in a bathtub full of cold water for 10-20 minutes and shiver. Or 3. Cold shower – take a cold shower for 10 minutes, focusing the water on your head and the back of your neck. Any of these three will increase your fat loss and speed up your recovery for the next day’s training session. For best results, vary your choices on a daily basis. Doing these means you’ll be able to lift more weight, more frequently, and burn more and more and more calories each time you train, creating both a greater caloric expenditure and caloric deficit. This means that you have an amazing potential ability to burn a TON more (that’s the scientific term - TON ;-] ) calories than you would if you skipped these important and valuable steps. *Special thanks to Tim Ferriss who helped me put the pieces together in my own mind from my own experiences with cold exposure. Finally…


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F.A.Q.’s: Q: What sized KBs should I use for the ballistics?

A: Go lighter than you think you need to. For example, I can routinely use a pair of 36kg or 40kg kettlebells, but I would start with a 24kg for the ballistics. Better to underestimate than over.

Q: What happens if I can’t do all the reps in a row and have to put the KB down?

A: Then you’ve gone too heavy. Use a lighter KB.

Q: For 1H Swings, is the specified number, say 20, for combined, say 10 on one hand and then 10 on the other? Or…?

A: It’s 20 reps on one hand. So, do 20 reps on your left side, then rest as needed. Then do 20 reps on your right hand. Do this for the allotted time period.

Q: How much weight can I really expect to lose on this program?

A: First of all, we don’t care about “weight.” It’s just a number on a scale. We care about “fat” - it’s tissue that is used for fuel. Second, it depends on the individual and how much extra fat you’re carrying. John Grahill, a Beta Test subject, “only” lost 11 pounds, but he didn’t follow the nutrition program, and got a bad case of sciatica. Not bad I’d say. Wouldn’t you like to be 11 pounds leaner this time next month?


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CONCLUSION (A.K.A. “GET ‘ER DONE”): There are lots of reasons you can think of for not doing this program. The biggest two are that it’s hard and that it requires thoughtful planning. However, when you overcome those obstacles, you will see success. It’s just that simple. So let’s stop talking about it. Go forth and burn. Extremely.


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Geoff Neupert Kettlebell Burn Extreme Reloaded

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