300 Swings a Day for Faster Fat Loss

Pat Flynn


Kettlebells, Bodyweight Exercise, Strength and Conditioning

Would you like a simple way to cut fat? If so, then gather round and let

me tell you this tale, it would do you none finer. It is about the kettlebell swing, and specifically, about doing 300 kettlebell swings per day, everyday, and without exception.


Performing swings (two hand or one hand, it matters not) everyday, intermittently, and to the grand total of three hundred serves a couple useful purposes.



Primarily it offers a form of metabolic resistance training “on-the-go,” to stoke the metabolic furnace, and to leave it burning even after exercise has long since been concluded. In brief, it is a very efficient way to burn fat, and you do not get the same effect from traditional “cardio” efforts, as we’ve come to know.



Secondarily, the swing is a marvelous and mighty movement for toughening and shaping the ass, limbering the hamstrings, and strengthening the low back.


When done properly it all at once boosts power, flexibility, and work capacity.


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300 reps seems to be the magic number - the Goldilocks number - not too much, not too little, but just right. If you are experienced, I offer the follow prescription.


Men use a 24kg and woman a 16kg. If you are not experienced, well, then, get a coach, because the swing is not something you should learn on your own.


What is the best way to do your swings? I do not recommend doing them all at once. Instead, chunk it down into sets of ten, twenty, or maybe even fifty, and work them sporadically throughout the waking hours.


If I may venture an idea, do simply leave your kettlebell in a the highest area of traffic in your house, say, the kitchen, and each time you encounter the cumbrous thing, work a set of swings to whatever number delights you.


For an added bonus knock a set or two off right before you feed and right after, too, to ensure whatever gourd you take aboard is shuttled off preferentially to the hungry muscle flesh and not promptly converted and deposited where it might come off as unappealing.



I said the program is 300 kettlebell swings a day, and that premise, I believe, is plain enough to avoid any further elaborations. But still it begs the question. What else am I to do on top of this? The answer, pretty much, is anything you’d like.


This 300 swings a day protocol is simply a splash of hot sauce, which can decorate nearly any dish and do it one better.


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