It seems that with each passing day a new method of fat loss is introduced. But there is very little that is really new under the sun. And many of these novel fat loss solutions are nothing more than clever packaging at best or sheer snake oil salesmanship at worst.

But there are simple tools that have endured for centuries and work just as well today as they did generations ago. Fortunately, these ancient tools are making a comeback as people search for simple and elegant solutions to their fitness needs.

The Clubbell stands out above the rest of these simple tools for its versatility and efficiency. Throughout the centuries, the humble club has been a ubiquitous means of self-preservation, warfare, and, later, fitness.

For anyone looking to lose fat, as a standalone training tool, the Clubbell can’t be beat. Optimal fat loss requires several elements that are subject to an order of importance.

Nutrition

The first requirement of fat loss is, of course, proper nutrition. That’s beyond the scope of this discussion, but suffice it to say that eating a diet that promotes muscle maintenance while dipping into fat stores for energy is a prerequisite. And here’s a hint, anything our prehistoric ancestors used to hunt with their clubs or scoop out of the ground would probably be a good place to start.

Preserve muscle

Other than knocking down the game, Clubbells can’t help you with your nutrition. But once you enter the other parts of the fat loss hierarchy, the Clubbell comes into play. The most important exercise consideration for fat loss is the preservation of lean mass. This is what will allow you to use the energy released from fat for fuel. If you lose lean mass while dieting, it greatly reduces your chances of success.

There are many Clubbell exercises of a “grinding” nature that are perfect for building or maintaining muscle on a fat loss diet. Good choices are Clubbell Flag Press and Clubbell Barbarian Squat. A YouTube search will return results for both examples. I recommend sets that last between 45 and 75 seconds for optimal muscle growth potential. Choose four to five exercises that cover your entire body and major movement patterns, and each do 2-3 sets. Do this workout three times a week.

Feed the fat burning fires

The next step in our fat loss hierarchy will be high intensity energy system work. Some people call it interval training, others metabolic conditioning. The important thing is to perform high intensity work intervals in the range of 8 to 10 on a scale of 10 for Rate of Perceived Exertion (this concept is from the Circular Force Training system). Performing such intense work for periods of between 30 seconds and four minutes, taking rest periods of between 10 and 90 seconds, will stimulate your metabolism at full speed for 72 hours after training. This type of training can also mitigate hunger, which is always an advantage when trying to lose fat.

Putting exercises like the demanding Clubbell Swipe and Clubbell Clockwork Squat in a circuit will help you achieve this high level of intensity. Again, a YouTube search will direct you to demos of both exercises.

Burn extra calories

And finally, in our hierarchy of fat loss training priorities, important only if we are implementing the other two, will be the longest steady state workout, sometimes referred to as cardio or aerobic training. A long time ago, I stopped running. Not only is it hard on the body, it can get very tedious after a while. But I don’t have to give up cardio. I can get a great steady state workout with my Clubbells.

By doing a single arm exercise and switching from one arm to the other at regular intervals, I can keep my heart rate high and my fat burning machines fueled without facing muscle failure. Good options for this are the Clubbell Swing and the Clubbel Mill. Again, a YouTube search should pay off.

A tool for the times

Surprisingly, this simple tool can provide a full spectrum of fat loss benefits. Not surprisingly, it has endured for centuries. And in these uncertain economic times, versatile tools that can replace expensive gym memberships are especially attractive. So if you are looking to lose some fat, Clubbell may be the perfect tool for your endeavors.