Hi all,
I just wrapped up a month with @Geoff Neupert ’s KB Burn Extreme program and thought I’d share my experience and results for anyone else considering doing it. As with everything, YMMV.
Why should you care: Let's start with the top-line results
Weight loss: 17.5 pounds (199.5 -> 182)
Measurement highlights:
2.75” off my waist (39 -> 36.25)
2” off my thighs (24.5 -> 22.5)
2” off my chest (44.5 -> 42.5)
.75” off my neck
Why I did it: I went into the program based on the appeal of what seems to be a “program maximum” design over a short period. It draws on some aspects of Tim Ferris’ Slow Carb Diet and other 4-Hour Body learnings which I have used before and enjoyed. But the minimum effective dose idea there has diminishing returns when you’ve been swinging KB for years now. And it was definitely that.
Overall Thoughts: This program sucks in all the right ways. It’s very intense, both the diet and the programming, but you definitely get out of it what you put in. The hardest part for me was definitely the last couple of weeks, I completely agree with Geoff when he says you can’t do this for more than 4 weeks. The increasing intensity of the workouts combined with reduced calories just takes it out of you by the end.
Incorporating everything: I was all in on the program. That included the diet, the workouts, and the active recovery; including the cold showers and baths. I firmly believe in the power of cold water, but the ice baths were a new endeavor for me. Something which I look forward to keeping in the rotation as much as possible.
Finding your weaknesses: This program will find them, whatever they are. My weak link for a few years has been my lower back, and while I rarely have issues these days, the accumulated volume by the end definitely caught up with me. It’s both a lot of swings and cleans combined with some heavy weight overhead. That all combined to make me need to take a little focus on good warmups, good form, and now to switch to something else for a bit to give it a break.
Summary: It sucks, and it takes a lot out of you. But the results stand for themselves. It has had the desired results and then some. We’ll see how I feel after a week of deloading, recovery, and rest, but I don’t feel like I lost any strength over the program. I'm looking forward to retesting my 1RM MP with the 40kg. Because now that’s a 50% body weight bell I’m going to be careful to keep things in check and not undo the weight loss, and I’m planning to probably run it (or the BB/BW/KB Hybrid extreme version) in the fall before I start my SFG I prep.
Power to you, and thanks again for the great program, Geoff.
I just wrapped up a month with @Geoff Neupert ’s KB Burn Extreme program and thought I’d share my experience and results for anyone else considering doing it. As with everything, YMMV.
Why should you care: Let's start with the top-line results
Weight loss: 17.5 pounds (199.5 -> 182)
Measurement highlights:
2.75” off my waist (39 -> 36.25)
2” off my thighs (24.5 -> 22.5)
2” off my chest (44.5 -> 42.5)
.75” off my neck
Why I did it: I went into the program based on the appeal of what seems to be a “program maximum” design over a short period. It draws on some aspects of Tim Ferris’ Slow Carb Diet and other 4-Hour Body learnings which I have used before and enjoyed. But the minimum effective dose idea there has diminishing returns when you’ve been swinging KB for years now. And it was definitely that.
Overall Thoughts: This program sucks in all the right ways. It’s very intense, both the diet and the programming, but you definitely get out of it what you put in. The hardest part for me was definitely the last couple of weeks, I completely agree with Geoff when he says you can’t do this for more than 4 weeks. The increasing intensity of the workouts combined with reduced calories just takes it out of you by the end.
Incorporating everything: I was all in on the program. That included the diet, the workouts, and the active recovery; including the cold showers and baths. I firmly believe in the power of cold water, but the ice baths were a new endeavor for me. Something which I look forward to keeping in the rotation as much as possible.
Finding your weaknesses: This program will find them, whatever they are. My weak link for a few years has been my lower back, and while I rarely have issues these days, the accumulated volume by the end definitely caught up with me. It’s both a lot of swings and cleans combined with some heavy weight overhead. That all combined to make me need to take a little focus on good warmups, good form, and now to switch to something else for a bit to give it a break.
Summary: It sucks, and it takes a lot out of you. But the results stand for themselves. It has had the desired results and then some. We’ll see how I feel after a week of deloading, recovery, and rest, but I don’t feel like I lost any strength over the program. I'm looking forward to retesting my 1RM MP with the 40kg. Because now that’s a 50% body weight bell I’m going to be careful to keep things in check and not undo the weight loss, and I’m planning to probably run it (or the BB/BW/KB Hybrid extreme version) in the fall before I start my SFG I prep.
Power to you, and thanks again for the great program, Geoff.