With minimalism, I said fat loss should be efficient, not “quick and easy”, right?
Now look, guys, the only thing in my life that was ever “quick and easy” was getting my girlfriend pregnant, and that took, like, thirty seconds. Not trying to brag, just saying I’m efficient with my time is all.
And this is the minimalist way, is it not?—to do the least you need to do to get the job done, and not a smidgeon more? Sure it is.
To be efficient means to do things right. But before we to think of doing things right, we ought to think first of doing the right things (being effective).
Minimalism is simply where effectiveness meets efficiency. And when you have found this very narrow point, then you have found the fewest components required for the maximum effect, or the point where you are doing the LEAST you need to do to get the job done (and not a smidgeon more).
For fat loss, and for just about anything else, too, really and truly, I know it to be this:
- Heavy Strength Training (4-5 days/week)
- Metabolic Conditioning (2-3 days/week)
- Brisk Walking (As Much as Possible)
- A Diet That Contains No Unnecessary Foods
- Fasting
If you can understand these key components, and practice them each to the extent they deserve, you will be met with success in a relatively short number of months.
Months, you say? But I want it in weeks! Days! Hours, even!
This is the mindset of a loser. The person who wastes YEARS of their life looking for the Quick and Easy, because they are too lazy, too ignorant, too delusional, to commit a FEW MONTHS to something that actually works. And so they wander around aimlessly and disjointedly, trying very hard to find a very easy solution, and not succeeding.
– = +
– Pat
PS – If you want this whole “minimalist fat-loss” thing laid out for you in a full program, then just:
1. CLICK HERE and join the Inner Circle
2. After that, email me with the Subject line of Met Reset, and I will send you my full Metabolic Reset Protocol (a full 30-day minimalist body transformation program).
Want to see some cool Met Reset success stories? CLICK HERE.
sir i am trying to follow your minimalist principle of excercise but i have big doubt. if i workweights in the gym for 5 days and do kettlebell swings on my cardio days will it cut into recovery cause i very much want to do the 300 kettlebell swings a day for fat loss,i only use two 12kg kettlebells please help me to avoid overtraing and be a true minimalist.
What SPECIFIC program are you following right now? If you are doing either Becoming Minimalist or The Metabolic Reset, you do not need the extra 300 swings
Hey Pat,
I’ve been enjoying implementing and living an efficient lifestyle per your suggestions, and your five points on fitness minimalism is fantastic! Would you consider Pavel’s Simple & Sinister program to take care of the strength and metabolic conditioning aspects?
Thanks!
I’d also be interested in this. I was going to do the Birth of a Hero programme that I purchased a while ago but frankly, S+S is more appealing to me: simple, just do this every day without worrying about what work-out to do today, how many reps, what combinations etc. I’m doing it with a 32kg and plan to buy a 40kg. It would be interesting to know Pat’s opinion on S+S as written and how he would add certain things once or twice a week.
S&S, which is a reworked ETK, is good, but quite limited (intentionally, I’m sure). I would start somebody there, somebody who is new to kettlebells, at least, but I would not keep them there. The kettlebell is a good tool, I am myself a big fan, as you both know, but too often, it is misused and misrepresented. It is NOT the best tool for strength. The best tools for strength are bodyweight and barbell, undeniably, undoubtedly, and without question. The kettlebell is better suited for metabolic work, and that is where I like to keep it, principally.
Thanks, Pat, for your reply!
Thanks for the reply, appreciate your insight. As somebody with over a year of kettlebell experience (still pretty limited), I do find this all a bit confusing though. I agree the barbell is probably the best tool for strength, but I don’t have access to one (although I could once a week or so, which I perhaps have to consider), hence why kettlebells are perfect for me to do stuff from home on a consistent basis. I don’t care about pressing a certain number, just want general GPP, which the kettlebell has achieved for me so far.
Upon reading S+S I instinctively thought “Meh, I’m a bit more advanced now” but then the counterargument is that if you use heavier weights (in my case 40kg) you’ll keep making progress, and let’s face it, you could do worse than swinging and doing TGU’s every day with a 2 pood. The question is, is it optimal for a more advanced person? You seem to imply it’s not, which was my gut feeling too. I wonder what Dan John, the “link” between you and Pavel, thinks 🙂
I respect Pavel very much, he is a programming mastermind, and a gentleman. I also respect his work very much–including S&S. I have simply stated the obvious. It is limited, even for a GPP program–but ALL programs are limited, and with ALL programs gaps will arise. Start with swings and get ups, that’s fine, and establish proficiency there–but do not get too emotionally attached, or believe foolishly that they cover all the bases–they do not. The body, despite so many notions to the contrary, is VERY SPECIFIC in its adaptations. Doing swings and get ups will get you good at swings and get ups, and give you a decent strength platform to build from SPECIFIC to those two movements.
Thanks Pat, that makes sense. What I might do is keep at it for a bit as a “meat and potatoes every day” (punching the clock, not worrying about what to do today) and throw in some of your complexes a few times a week, perhaps experiment with some barbell work at some point. Did the 10,000 swings and liked it very much, and then moved onto S+S, but now shopping around again I guess.
Anyway, thanks for this blog and your insights, I should probably just get the Paleo work-outs for dummies 🙂
Jason, see below.