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Burn with Kearns: Cut fat, get strong, train like a fighter. White collar fight camp – Kevin Kearns
by Kevin Kearns, contributing writer on fitness and health
Cut Fat, Get Strong, and Train Like a Fighter—White Collar Fight Camp Starts Soon in RI Train Smarter. Train Stronger. Train Together
Train Like a Fighter—Without Taking a Hit By Kevin Kearns
Let’s face it: getting lean, strong, and athletic after 40 isn’t about following some influencer’s latest 30-day ab shred. It’s about training smarter, not harder. And that’s exactly what fighters do—smart, efficient, and strategic training designed for performance and longevity. You don’t need to enter the ring to benefit from the same approach.
Fighters aren’t just lean because they starve themselves or do endless cardio. Their results come from years of dialing in strength, conditioning, recovery, and mindset. And now, science backs what we’ve been doing in the MMA world for decades. Studies show that metabolic conditioning (MetCon)—short bursts of high-intensity movement using multiple muscle groups—improves VO₂ max, insulin sensitivity, and post-exercise oxygen consumption (EPOC), all of which torch fat and build lean mass more efficiently than steady-state cardio. That’s why our training blends strength, cardio, and core work into one seamless, functional workout.
Moreover, fighter-based training integrates compound movements, instability training, and resistance circuits, which have been proven to increase hormonal responses such as testosterone and human growth hormone (HGH). These hormones are key to maintaining muscle mass, reducing fat, and improving recovery as we age. Functional circuit training also improves neuromuscular coordination, balance, and cognitive performance—critical for people in their 40s, 50s, and beyond.
Most importantly, training like a fighter conditions your body for real-world strength—power you can use whether you’re lifting your kid, shoveling snow, or handling a tough day at the office. It’s not about bulking up or beating people up. It’s about preparing your body and mind to face life’s daily battles with strength and resilience.
Gentlemen, if you’re 45 or older and live within 10–12 miles of East Greenwich, RI, it’s time to reclaim your edge.
Starting this month at Goddard Park, we’re launching our brand-new White Collar Fight Camp—an 8-week, science-backed, sweat-fueled experience designed to get you leaner, stronger, and more powerful without taking a single punch.
This isn’t a gimmick. It’s the same performance-based system I used to condition 15 elite UFC fighters, now customized for men in their 40s, 50s, and beyond.
🧬 The Science of Fighter Conditioning: Why It Works
Fighters are some of the leanest, most athletic humans on the planet—and it’s not because they do random workouts or fad diets. Their bodies are built through structured programs that emphasize strength, mobility, metabolic conditioning, and recovery.
Backed by studies published in The Journal of Strength and Conditioning Research, this style of metabolic conditioning (MetCon)—short bursts of intense, compound movements with minimal rest—boosts VO₂ max, insulin sensitivity, and EPOC (post-exercise oxygen consumption), helping your body burn more calories even after the workout ends.
The Burn with Kearns system also leverages instability training, resistance circuits, and explosive bodyweight moves—techniques that stimulate the natural release of testosterone and human growth hormone, both of which decline as we age but are essential for fat loss, muscle retention, energy, and mental focus.
Functional training like this doesn’t just build muscle—it rewires your coordination, improves balance, and trains your nervous system to move efficiently and safely in real life. Whether you’re lifting groceries, wrangling grandkids, or running a business, you’ll feel stronger and sharper.
🔥 The BWK HIT Formula: 2.1.2 to 1 — Built for Real Results
Most people still use the outdated model of 30 seconds on, 15 seconds off. We’ve evolved that.
Our proprietary BWK HIT Formula uses a 2.1.2 to 1 work ratio:
- 35 seconds of focused, high-intensity movement
- 15 seconds of recovery
This scientifically calibrated ratio allows you to push beyond your comfort zone safely—maximizing fat burn and functional strength. In fact, we’ve recorded up to 887 calories burned in just 30 minutes using this system.
It’s time-efficient, joint-friendly, and scalable to every fitness level.
🤝 Teamwork, Camaraderie, and Accountability
One of the biggest challenges for men over 45? Consistency.
That’s why White Collar Fight Camp is built on team energy. You’ll train alongside other men who want to take back control of their bodies and minds—executives, business owners, and weekend warriors who value performance and purpose.
When you train as a team, your effort increases. Your results multiply. And your chances of quitting? Almost zero.
✅ The Details:
- 📍 Location: Goddard Park, East Greenwich, RI
- 🗓️ When: Every Saturday for 8 weeks
- ⏱️ Workout Length: 45–60 minutes
- ⚙️ Method: BWK 2.1.2 to 1 metabolic conditioning circuits
- 👊 Ideal for: Men 45+ looking for a serious physical and mental upgrade
⏳ Ready to Fight for Your Health?
This is your chance to train like a fighter—without taking a hit. You’ll burn fat, gain strength, and rebuild confidence using a proven, science-based system that’s helped pro athletes and real men alike.
Sign up below !
https://www.eventbrite.com/e/white-collar-fight-camp-pop-up-class-tickets-1353233621189?aff=oddtdtcreator or email us at [email protected] to ask questions.
Here’s an idea of what the workout will look like
Train like a fighter. Feel like a champion.
You Deserve it !
Coach Kearns
PS Interested your own personalized program ? Set up a consultation today
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White Collar Fight Camp POP UP Class
Ages 18+
Are you over 45? Tired of boring workouts? No Time? Then try this UFC workout in just 29 minutes !
This is a special pop up class for our global known class !
This based on the same principles used by Coach Kearns to train 15 UFC fighters !
You will burn over 900 calories in just 29 minutes !! That’s it !
This is a class designed to ” Get Fit Without Getting Hit “
🛡️ White Collar Fight Club is now enrolling!
This is not your average boot camp. It’s a 12-week elite training experience built for high-achieving men 50 +who want to reclaim their edge—mentally, physically, and emotionally.
Led by UFC strength Coach Kevin Kearns, you’ll build:
✅ Joint-safe strength and conditioning
✅ Rebounding-based explosiveness
✅ Real-world martial arts (Muay Thai, Kali, Silat, Boxing)
✅ Mental clarity and resilience
✅ Lifelong confidence and grit
⚠️ Only 15 men per cohort.
Think you’re a fit?
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Read ALL articles by Kevin Kearns here: BURN WITH KEARNS
Both of Coach Kearns books may be purchased on www.Amazon.com. For more information about Coach Kevin Kearns, including scheduling speaking engagements and classes (both online and in person), please contact him at 508-404-8503 or [email protected].Author of There’s Light In The Tunnel” How to Survive and Thrive with Depression, Always Picked Last, A guide to navigating bullies on Amazon and Audible youtube.com/user/burnwithkearns https://www.linkedin.com/mwlite/in/burnwithkearns
Coach Kevin Kearns has been coaching in the world of fitness, nutrition, and tactical self defense for over 3 decades. As the former conditioning coach to 15 UFC Pro Fighters, and ranked in the Top 5 in the UFC , he is no stranger to the the importance of proper nutrition and proper mindset programming. He has long advocated to all his clients “athletes or the general population“ about the importance of programming mind, body and spirit. Coach Kevin Kearns BS FMS CPT Former conditioning coach to 15 UFC Pros Ranked in Top 5 by the UFC Personal Fitness Coach, Author, Columnist, Motivational Speaker, Corporate Wellness Consultant, Youth Wellness Program Provider, Certification Specialist, Personal Self Defense, and Law Enforcement Defensive Tactics Specialist.BurnwithKearns.com