The Dan John Podcast EP 324 - KB Press, Rite of Passage, Easy Strength, ABC, Walking, Minimalism, Fat Loss & More
Nov 6, 2025
Discover the benefits of walking after lifting for fat loss and back health. Learn how to transition from single to double kettlebell training and explore optimal rep schemes for fat loss. Identify your fitness gaps for lifelong health with practical assessments. Dive into minimalist kettlebell workouts tailored for busy schedules and find out how to combine various lifts with other training elements. Plus, hear insights on defining 'enough' to avoid diminishing returns in your fitness journey.
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Block Training Over Mixing Methods
- Do block training: run an 8-week Easy Strength Olympic-lifting block, then follow an Armor Building Formula block rather than mixing both weekly.
- Add powerlifting elements (bench/deadlifts) sparingly during ABF days, not stacked with Olympic blocks.
Walk After Workouts To Boost Fat Loss
- Walk after lifting to increase fat oxidation by using freed fatty acids and to help lower-back health.
- Aim for consistent daily steps (e.g., 10,000) and at least one walk longer than 10 minutes for cumulative fat-loss effects.
Get Appropriate Bells Or Build Gradually
- If you lack paired kettlebells for doubles, buy an appropriate lighter pair (e.g., 22–24kg) or progress with single-side training before attempting heavy uneven doubles.
- Alternate rounds with lighter and heavier bells to build capacity gradually and preserve form.
