How to Lose 19 Pounds in 23 Days

There’s no debating that short term “quick fix” diets can sometimes be an unhealthy disaster.

Slow and painful “long term” diets can be even worse leaving you feeling deprived for months at a time. You need a better way to burn fat.

Let me introduce you to my good friend James Gaida.

james g

James is a Precision Nutrition coach and fat loss expert that has been helping clients shed body fat for over a decade. He has finally released the plan that addresses your psychological need for Rapid Fat Loss while also giving you a simple nutrition solution to keep it off without having to give up all of your favorite comfort foods. You can actually live a LEAN LIFESTYLE and be beach ready all year-round without worrying about slipping back into your old ways.

Take it away, James -

How to Lose 19 Pounds in  23 Days
By James Gaida, author, 4 Day Fat Loss

“Fat loss is an all-out war. Give it 24 days — only 24 days. Attack it with all you have. It’s not a lifestyle choice; it’s a battle. Lose fat and then get back into moderation.”

– Dan John (legendary fitness guru)

The first time I read this quote it really stuck with me. Every time I’ve read it since I get the same feeling. Long diets are painful, boring and un-motivating. In fact there’s not much worse for killing progress than the slow progress of a long diet plan. From a psychological perspective you need fast results.

I’ve seen it time and time again with my clients. They get 3-6 weeks into a “sustainable” diet plan and get frustrated by what feels like zero results. After all a “healthy” long term fat loss plan is expected to yield a 3-5 pound weight loss each month. That would be great if you could stick it out long term, but the reality is that most people can’t.

I’m sure you’d agree that you need to actually be able to see the fat coming off rapidly before you really get excited about a diet. It’s this Rapid Fat Loss that gets you excited about living with your new lean & ripped body. Rapid Fat Loss fuels your motivation to keep going and to blow past your original goal!

Wouldn’t you much rather take a quick 24 days and unleash a metabolic fury losing more fat than you’ve ever thought was possible in that short of a time?

Wouldn’t you rather get fat loss over with quickly so you can quickly transform your body and then get back into a lifestyle of moderation?

If you had the tools to lose 15-25 pounds in 24 days there’s no reason you couldn’t have the body of your dreams. Because no matter how much fat you have to lose, a plan this powerful is INSPIRING and EXCITING. It gets you fired up to melt away fat and keep it off for life!

In order to drop fat this rapidly you need to make sure of 3 things:

1.Your calories need to be ultra-low

2.Protein and amino acid intake needs to be relatively high

3.You need to occasionally and strategically re-fuel your metabolism

These 3 things also need to be done while ensuring you are getting everything your body needs in the way of fiber, monounsaturated fats, polyunsaturated fats, saturated fats, vitamins, minerals, hydration and antioxidants. You don’t want to risk your health or safety in the name of burning some fat.

In my newest program, 4 Day Fat Loss, I’ve put your 24 day Rapid Fat Loss plan together for you and taken care of all of your health needs while addressing the one thing you REALLY need: RAPID FAT LOSS.

You are only 24 days away from completely transforming your body.  Learn more about the full program here:

=> 4 Day Fat Loss

Thanks again, rock on, and talk soon -

James Gaida, author, 4 Day Fat Loss

 

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3 Simple Tips to Avoid STARVATION MODE

Here’s something I see pretty commonly with folks that come into the training studio, frustrated with the results they are getting from their fitness program.

They lose a bunch of weight, on some kind of diet and exercise regime … only to find themselves right back to where they started a few short months later.

Has this ever happened to you?

A big reason this happens is because the average diet shuts down your metabolism. It slows your calorie burning down and puts your body into starvation mode. A body in starvation mode, stops burning fat and looks for every opportunity to store body fat.

As soon as you stop your restrictive diet and start eating normally again, your body quickly shuttles those calories into your body fat until you end up back where you started.

Good news is, this “dieting nightmare” CAN be avoided. Make sure your diet doesn’t include any of these 3 dieting pit-falls!

1 – Prolonged Low Calories

Your body is an amazing machine that will respond to any consistent message you are giving it, by putting you in the best position to survive. The amount of calories you are eating on a daily basis will effect your metabolic rate or the amount of calories your body burns on a daily basis. Going long periods with low calories will lead to your body down-regulating your metabolism and putting the brakes on fat burning. This is all done in an effort to prevent you from starvation.

The Solution: Allow for some higher calorie days at strategic intervals during your diet phase. This will avoid the dreaded “Starvation Mode” as it sends the message that there is an abundance of calories available and there is no fear of starvation.

2 – Low Protein

Lean muscle tissue is the biggest regulator of your metabolic rate. The more muscle you have the more calories (and fat) you will burn in a day/week/month. It is critically important that you preserve muscle mass to keep your metabolic rate high.

The problem is that many diets lead to not only fat loss but also significant lean muscle tissue loss. As you come off your diet with less muscle, your metabolism has slowed and you will quickly put weight back on as you resume a normal eating plan.

The Solution: Protein is the main building block of muscle tissue. Your fat loss diet needs to have optimal levels of protein to prevent muscle loss. And when your calories are low, protein requirements are higher. A simple rule of thumb – (although probably on the high side, it keeps it simple, and still works great) is to shoot for a daily protein intake of 1 gram per pound of body weight.

3 – No Strategy to Transition from the Diet back to Real Life

No matter the diet if you immediately jump back into a higher calorie eating plan you are bound to gain weight back. Your metabolism needs some time to adjust and get used to your new levels of low body fat.

The Solution: A successful diet plan will include a strategy to slowly get you back to a normal healthy eating plan without a rebound weight gain. Beyond that your diet plan should also provide a blueprint for your new “Lean Lifestyle” etc.

To sum up, if you’re looking to lose body fat, and KEEP it off, avoid the three “dieters pitfalls” outlined in this article. These three strategies are key to your long – term success!!

Thanks, enjoy your weekend, and talk soon -

Forest Vance, MS
Certified Fitness Nutrition Coach

PS - More new and interesting info on maximizing your nutrition for fat loss / lean muscle gain coming your way over the next couple of days … stay tuned! ;)

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Why you’ve been LIED to about eating 5-6 small meals per day …

If you’re one of the millions of people who have bought into the idea that you have to eat 5-6 small meals per day …

You’ve been LIED to.

That’s right. Though eating small, frequent meals every 2-3 hours certainly does WORK … heck, I used that approach for YEARS, to personally lose 64 pounds in a 7 month period … and with literally HUNDREDS of in-person training clients who collectively lost THOUSANDS of pounds using the small, frequent feeding method … more and more research is showing that it is NOT necessary.

In fact, two recent studies – one in the Brittish Journal of Nutrition, another at the University of Colorado – have specifically shown that increasing meal frequency does NOT promote greater weight loss, and has no significant effect on metabolic rate.

If you LIKE the idea of eating less freqently – more specifically eating a BIG DINNER – and still getting leaner at the same time – check this out:

=> New approach to fat loss – eat big at night and get lean at the same time

At the end of the day, all successful “dieting” approaches have certain things in common. Such as:

– empasis on veggies and fruits
– adequate intake of lean protein
– include good fats
– minimize processed carbs and sugar
– avoid the chemical s#@tstorm of ingredients in the vast majority of processed foods available today

When you get these “rules” in place, then it’s all about finding an approach that works for YOU. The one we’re talking about today “checks all the boxes” … and could be perfect if you like the idea of eating a big dinner every night while getting LEANER at the same time:

=> New approach to fat loss – eat big at night and get lean at the same time

Okay, gotta run – have a great day, and talk soon -

Forest Vance, MS
Certified Fitness Nutrition Coach
ForestVance.com

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3 steps to get as fit as Marine

Got a guest article from my buddy Jason Klein for you today.

I have gotten to know Jason over the last year or so, and he is an awesome guy. He also really knows his stuff (Jason’s got a Master’s Degree in Exercise Science) and has a background as a fitness instructor for the US Marine Corps.

Jason has some awesome insights on why your current workouts could actually be causing your cortisol levels to RISE … and what you can do about it!

Enjoy -

- Forest

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3 steps to get as fit as Marine
by Jason Klein, author, the Marine Body program

You already know by now that there is much more to fat loss than just plain exercise and diet.

But did you know that your current workouts are more than likely causing your cortisol levels to rise?

Rises in cortisol cause drops in testosterone, which have a large effect on your ability to lose fat and gain lean, athletic muscle. Which is not good.

Let me explain…

If you just so happen to be functioning on anything less than 7-hours of sleep per day, your cortisol is destined to be at a higher level…

But on top of that, if you choose to workout on small amounts of rest, your cortisol will in-fact rise even more. This is really defeating the whole purpose, because long-term raises in cortisol translate to less potential for maximal fat loss and lean muscle growth (not to mention immunity).

This will cause your body to store more fat. You don’t want that.

You see it all the time. People work their butts off (figuratively that is, because at the end of the day their flabby muffin-top is still there).

They train and wonder ‘why am I not getting lean?’

Let me walk you through the 3 steps I personally used to train US Marines and their wives:

Step 1. Hyperdrive Your Metabolism

Strategically induce increased afterburn in large muscle groups.

What Marines do correctly in their training is that they focus on hitting large muscle groups in a strategically synchronized manner.

Strategically induce optimal muscle growth and fat loss by pairing large muscle area exercises such as the shoulders and back with an exercise that involves raising your body from the ground to an explosive position.

Traditional tabata circuit workouts were only designed to be 4-minutes in length, however, Turbine workouts involve two tabata circuits, which total 8-minutes.

Discover these “Turbine” workouts and nutrition plan here

Step 2. Synchronize Your Hormones

Get hormones to work together instead of constantly working against each other.

Here are the three step-by-step instructions on how to optimize insulin in order to have the most positive effect on dopamine.

A. Induce Intermittent Caloric Deficit

B. Eat the right type of nutrients at the right time to achieve optimal hormonal stimulus.

C. Eat high glycemic index foods to strategically reset insulin levels. Would you be surprised if I told you that cheat meals have the potential to accelerate fat loss.

Well, there is a certain strategy you must use in order for this to happen.

Step 3. Re-activate and Repeat

Believe it or not, the first part of step three is a mandatory 7-8 hours of sleep. And coincidently, it is the most important part of reactivation. After all, the majority of growth hormone stimulation occurs when we sleep.

The biggest benefit that re-activation has given dozens of my own clients, is that they have found that this cycle is the ultimate approach to building a lifestyle of fitness…. something practical and sustainable.

Not to mention – a huge benefit that this system has given my clients and myself is more energy and more consistent sleeping patterns. To simply, live a better life.

That’s exactly what I decided to implement during my tenure as a fitness instructor to U.S. Marines and their wives.

Other fat loss plans are too restrictive and don’t allow any flexibility. Now when you use a combination of my workouts that manipulate your hormones to promote fat loss and the simple nutrition tactics to speed up your metabolism, you’ll see rapid results, no matter your age – my clients are living proof ;)

These workouts are only 8-minutes long, which is why they work so well with Marines and busy house-wives. They promote the “good” hormones, while reducing the fat - storing hormones like cortisol because the workouts are so specific.

However, they STILL use a combination of high intensity interval training and strength training. How is this possible? It’s because we use Turbine in my workout system, which allows you to work out in only 8-minutes but still getting results as if you worked out for 60 minutes.

When you team up Fat Loss Turbine along with my special nutrition tactics, you’re in for a total body transformation.

You’ll make small manageable changes to your eating plan and you’ll use the Fat Loss Turbine method to build lean, athletic muscle and naturally increase fat burning hormones like GH and testosterone and reduce fat storing hormones like cortisol…

… in only 24-minutes per week!

It’s collegiate and professionally based and proven. And for the next 36 hours or so, you can get all of my workouts and my Marine Body tactics for a fraction of the normal cost (special “Friends of Forest” discount just for you!)

Get your 8-Minute, Fat Loss Turbine workouts here <== special “Friends of Forest” discount for the next 36 hours

- Jason Klein, author, the Marine Body program

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Why you don’t have abs :(

This is the truth …

There is a very good chance that you’re wasting your time using worthless, ineffective ab exercises.

Even worse, these exercises can inure you in the process!

I’m talking about poorly designed ab training.

basic-ab-crunch

You see most people don’t have any idea how to train their abs. In fact did you know that 99% of people are targeting the wrong ab muscles when they workout? Let me explain…

The muscles that everyone knows about and wants to have on the beach are what’s called the rectus abdominus muscles. Exercises like sit-ups and crunches target specifically these muscles.

The problem with traditional ab workouts isn’t that they don’t effect the rectus abdominus because they in fact do.

Many years ago when I set out on my own journey to shrink my waist and reveal my 6 pack I fell for the myth that 1,000 crunches was all you had to do, and let me tell you, the first few times I performed this routine I was sore as can be. But I didn’t see any results from it :(

As I later found out, the problem wasn’t that my muscles weren’t being worked, the problem was that I was working the wrong muscles!

Wrong Muscles? What the heck are you supposed to do about that?

There is a group of muscles buried deep within your core that surround your midsection much like a corset whose sole responsibility is to stabilize the spine and core during phases of movement.

The reason why these muscles are so important is because they are essentially the ones the give your stomach the flat appearance you desire. If these muscles aren’t active, you’ll never have the flat belly you desire no matter how many crunches you do.

Think about it like this, you probably know someone who has a relatively low body fat percentage but seems to still have that little beer gut or pouch belly even if they don’t drink beer or are constantly spending hours in the gym, right?

The reason for this is because they are NOT able to activate their deep abdominal muscles. When these muscles are turned off, you’ll be left with a protruding gut no matter how lean you get.

How can you target these deep abdominal muscles that will rapidly flatten and tone your midsection?

The best way to target these deep core muscles and quickly tone your midsection is to use exercises that cause your core to fire as a stabilizer rather than a mover.

One simple exercise that you can do is an elbow plank on a swiss ball.

swiss ball elbow plank

 

When you do this, you’ll instantly feel all of your deep abdominal muscles work hard to support your body in the plank and keep your spine protected.

How about another exercise?

Alternating lying leg raises when done properly with what’s called braced abs are a great way to work your deep abdominal muscles!

Just lie down on your back with your legs together and feet towards the sky. Keep your lower back glued to the ground while you lower one leg slowly toward the ground and then alternate. This exercise will help correct any unilateral imbalance in your deep core muscles.

While these are great exercises for developing your deep core muscles, I wanted to also share with you a new ab training method that’s making even these result producing exercises obsolete.

It’s an ab training technique called a Core Activation Sequence and to be honest I only recently came across these exercises when my friend Tyler introduced me to their creator Dr. James Vegher.

The reality is if you want to have the greatest chances at activating your deep core muscle while slimming your waistline and developing toned or even 6 pack abs, this is the way to go!

=> Click Here To Check Out These NEW Core Activation Sequences

- Forest Vance, MS, RKC II
ForestVance.com

PS - If you want a step-by-step ab training solution that walks you by the hand through several different levels that teach you how to activate your waist slimming deep core muscles, then check out these brand new Core Activation Sequences by Dr. James Vegher. Click the link below to check it out…

=> Click Here To Check Out These NEW Core Activation Sequences

PPS - If you dig the ab training solution at the link above and you decide to invest in the full program, I’m going to send you a copy of my Total Body Abdominal Annihilation program FREE as my way of saying “thanks” for picking it up on my referral (IF you grab your copy before the end of this week).

Simply:

1 - Make sure any link in this message to the sales page is the LAST one you click before you order the program

2 - Send your Clickbank receipt to my assistant at fvtraininfo (at) gmail (dot) com

3 - We’ll hook you up w your free bonus!

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Toughest 10 Minute KB / DB Workout of 2014?

Got a guest post for you from my friend Kate Vidulich today.

She’s got a CRAZY workout for you today from her 1000 Calorie Accelerators program.  I would even go as far as to say that if you take this one seriously, use perfect form but at the same time push each exercise as hard as you can, it could very well be the toughest 10 minute KB / DB workout of 2014!

- Forest

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5 tough exercises (you should totally do)
by Kate Vidulich, author, 1000 Calorie Accelerators

Strength training is the gift that keeps giving. You burn calories during your workout. And you also burn more of them for hours following while you rest.

WIN-WIN

So to get faster results, you should just work harder and burn more calories, right?

But there’s a catch. Your body adapts … and you have to be more creative to get the results you want, especially when training for fat loss.

I know you LOVE challenging workouts and exercises, so here are 5 moves you should totally be doing to burn more calories. Warning: these are not for the faint of heart or beginners.

Here we go …

Exercise #1: Mountain Climbers on TRX or Gliders

Let’s be honest. Regular bodyweight mountain climbers are not the toughest of moves. But add the floor gliders or TRX and you’ve got a whole different animal on your hands! Not only do my boot campers hate this move – so do I.

But hey, it will get you sexy results in no time flat.

This exercise requires solid core strength and helps to develop power in your legs. Think horizontal sprinting.

Now try 4 minutes of 20:10 intervals (20 seconds work, 10 seconds rest and repeat for 8 rounds)

Did your body your body just say, “Are you bloody kidding me?”

Yeah, mine too.

Exercise #2: Walkout (with Variations)

This exercise may look easy… But no judging.

The hand walk out to plank is a totally underrated exercise. It teaches your abs and lower-back muscles to play nicely together, and also develops strength and stability in the shoulders while creating a “metabolic flush” – meaning the blood is shunted from your legs, to your upper body and back to your legs again in quick succession.

The cool thing is, you can combine the walkout and add different exercises and make it even crazier.

One of my favorite variations to love/hate is the walkout to cross body mountain climber.

 

Exercise #3: DB Thruster

This powerful, explosive exercise is not for the faint of heart.

You can count on this total body move to boost your power and torch calories at the same time, while targeting muscles in your legs, hips, shoulders and core.

This will boost your afterburn so you continue burning calories long after your workout.

But I catch people doing this wrong all the time. Here’s a tip when doing DB or barbell thrusters:

(i) Hold the weight in front of your shoulders, with elbows bent.

(ii) Take 2 seconds to lower your hips until your thighs are parallel to the floor.

(iii) Push back up, press the dumbbells overhead until your arms are straight.

(iv) Lower the dumbbells shoulder height as you immediately descend into the squat for the next rep.

 

Exercise #4: Burpees

Sure, this one has been around for donkey’s years. But there’s good reason why it stood the test of time and you STILL find people rocking it.

You can burn over 12 calories per minute using the world’s best 3-second bodyweight exercise. And you will in amazing shape fast!

Add a push up into the equation, if you’re feeling extra adventurous.

But don’t let me catch you twerking … keep your butt down, ok?

 

Exercise #5: Kettlebell Swings

This move rocks – if you get the technique right.

You want to generate most of the power in your hips, and fire your glutes hard to pop the kettlebell up to eye level. Avoid going all the way overhead, or you’ll lose the muscle engagement in your lats.

And don’t be afraid to grab a heavy bell, either. You can do it champion!

What do all these exercises have in common?

You’re using more than one muscle group – actually a ton of muscle groups – so you skyrocket your heart rate, metabolism and continue burning calories long after your workout ends.

Want to seriously boost your afterburn? Put these exercises in to super circuits.

You will burn calories just looking at this… ;)

=> See the Toughest 10 Minute KB / DB Workout of 2014? video demo here

Get 1,000 Calorie Accelerators here

The Plan:

Circuit 4: Fat Loss Accelerator

- Do as many reps as possible in 45 seconds with perfect form

- Rest 15 seconds between exercises

- Repeat for 2 rounds (10 minutes total)

4A) Walkout to Push Up

4B) Ski Jumps

4C) Prisoner Reverse Lunge (alternating)

4D) Squat Thrusts

4E) KB or DB Swings

This circuit is from 1,000 Calorie Accelerators System (Elite level) and designed for advanced folks only. But even if you’re not advanced, you can still rock this
program at beginner or intermediate level.

In the program, you’ll do a dynamic warm up, followed by a tough Ab Accelerator, a metabolic resistance training circuit and then do battle with this density fat loss
accelerator.

Get the entire 1,000 Calorie Accelerators System here

Burn more!

Kate Vidulich, BSc, ACSM, Master CTT

Author of 1,000 Calorie Accelerators System

Posted in Videos, Workout | Leave a comment

4 Easy Ways to Burn More Calories

Spring 2014 FVT Rapid Fat Loss Boot Camp

There are a LOT of factors that determine your current weight, and how easy it is for you to lose fat.

Your basal metabolic rate (the rate at which your body uses energy at rest), your natural body signals (your appetite and how / when you feel hungry and full), emotions, access to food, time constraints, etc. …

BUT … at the end of the day … despite what the “experts” say … the old calories in VS. calories out battle STILL matters … A LOT.

If you’re frustrated with your progress, one thing you can do is simply focus on burning more calories.

This can make a HUGE difference. Using any of the strategies in this email will help. Use them ALL and you’ll see a significant increased calorie expenditure … and that could be just what your body needs to start burning fat and making progress again!

Here are 4 tips to burn more calories …

1 – Use compound movements in superset or circuit fashion

Things like KB swings, pull ups, body rows, squats, lunges, push ups … these should be the staple of your workout programming if you’re looking to burn a lot of calories.

And when you superset or circuit them in “non-competing” fashion, it will help you burn even more calories in a single workout, because you’ll get more done in less time, AND be able to give each move your best effort.

2 – Use density training

Density training is when you do as many reps as possible in a certain time frame.

A simple example:

Do as many rounds as you can in 7 minutes of:

– 12 kettlebell swings
– 5 burpees

Over time, the idea is to aim for more reps than your last workout. That means you work your muscles more, causing more muscle damage. And that means more calorie-burning after your workout ends, while you’re sitting on the couch.

3 – Stay active

Making simple changes in your everyday routine is bonus calories being burned. This can REALLY add up if you make an effort. So on your off days, take a brisk walk, work on your flexibility and mobility, play with your kids. There are endless ways to stay active.

4 – Shorten your rest periods

Going from 45 seconds of rest to 30 seconds of rest is a big deal believe it or not. Most people don’t carefully track their rest periods … but if you want to take your workouts (and results) to the next level, you SHOULD.

By this one little tweak, you’ll burn more calories (and in less time) with your workouts – because you’ll be getting a lot more done over the course of your 30 or 45 minute training session!

So there you have four simple ways to burn more calories every day, and kick your fat loss efforts into overdrive (without changing your diet!).

And – if you like this concept of burning more calories – and you’re a little crazy ;)click HERE to see a workout where you can burn up to 1,000 in a SINGLE SESSION.

Thanks, and talk soon -

Forest Vance
ForestVance.com

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7 Laws of Functional Fitness for Older Adults

Got some tips to share with you today from my friend Dr. Dan Ritchie.  Dan owns two training centers in Indiana, and specializes in working with “older adults” in the 50-70 age range.

dr dan

I got to hang out and chat with Dan last month in San Diego, and came away with so many great actionable pieces of advice on training the older adults we work with at FVT.

I wanted to share with you Dan’s “7 Laws of Functional Fitness for Older Adults”.  These laws are based around what he’s learned in working with over 2000 clients in this age group at his training centers in Indiana over the last decade or so.

Thanks -

- Forest

7 Laws of Functional Fitness for Older Adults
by Dr. Dan Ritche, author, The Functional Fitness Solution

1 – Train All Components of Function

There is a long list of variables that contribute to physical function and muscle strength is only one of these components. All of these variables are important to the
successful completion of functional tasks such as walking, stepping, bending, reaching, lifting, etc. because physical movement is quite complicated. Even the seemingly simple act of walking requires the contribution of around 200 different muscles each playing their part, great or small, to accomplish this task.

2 – Be purposeful

I often stress with my students and trainers I am teaching that at any point they should be able to answer the question “Why are you doing that particular exercise for that particular client at this point in their training program?” There should be a solid purpose for every exercise movement and every variation that is used and, if not, it needs to be re-evaluated.

3 – Train in all 3 planes

Life is three-dimensional. You reach, bend, lean, turn, twist, stoop and change directions constantly throughout their day. In essence, you continually face challenges in the front to back, side to side and rotational planes – these are the 3 planes of human movement.

4 – Train movements before muscles

As discussed earlier, traditional strength training exercises offer some benefits for combating sarcopenia (loss of muscle mass due to age,) building strength, and, to a lesser degree, for improving function. So it is difficult to conclude that these exercises are not functional at all.

Even arm curls are functional to a certain degree because you have to use your biceps to lift or pull objects. So it is better to view exercises along a functional continuum with some exercises having a more distant relationship to functional performance (e.g. less functional) and others having a closer relationship to functional performance (e.g. more functional).

** If you like this article, also don’t forget to check out Dr. Dan’s complete program, the Functional Fitness Solution, HERE **

5 – Stand up, Stay up

The majority of exercises should be performed in a standing or semi-standing position (e.g. kneeling, half- kneeling, lunge, etc.). Mobility and balance are best
improved in standing positions. The standing position utilizes many more muscle groups than sitting and is a more complex neuromuscular challenge that requires greater degrees of strength, proprioception, center of gravity control and postural stability.

In addition, it is much more difficult to give multi-planar challenges (see Principle #1) while seated. Therefore, seated exercises should be used minimally in a functional exercise routine.

6 – Complicated first, simple last

During the course of an exercise training session it is typical for energy and focus to wane as both muscle and mental fatigue set in. For mature clients this loss of energy and focus can create potentially dangerous scenarios and increase risk of injury (discussed further in Principle #7). The longer the session continues the more likelihood that attention and performance will wane. You should always be mindful of your level of fatigue and adjust your training session accordingly.

7 – Be safe to be successful

Getting off the traditional exercise machines in order to perform standing, dynamic, multi – dimensional exercises of increasing complexity brings with it an increase in risk of falling and injury. Therefore, it is your responsibility to take the appropriate measures to ensure safety while maximizing the potential for success.

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Thanks again for sharing these great tips with us Dan!

Also, don’t forget – when you pick up a copy of Dr. Dan’s Functional Fitness Solution program this week, I am going to hook you up with a FREE copy of my Lifetime Kettlebell Fitness program.

Inside Lifetime Kettlebell Fitness, you’ll discover how to use kettlebells to lose weight, tone up, improve your posture, move freely and gain overall fitness.

Learn:

- A three minute body weight and kettlebell dynamic warm up that’ll have you feeling great and ready for your workout faster than you ever thought possible … and a complete extended warm up for those times you’re in extra need of pre-workout prep
- Unique progressions for traditional kettlebell exercises that’ll help you master them in a whole new way – like the ‘face-away-from-wall kettlebell sumo deadlift’ and the ‘foot switch Turkish get-up’
- A complete workout system to take you from KB newb to HardStyle master
- Answers to common hang ups and solutions the majority of kettlebell training beginners have
- And much more!!

** VERY IMPORTANT – I will get a list from Dan of all the folks who buy his program through my link when the current promotion is over. NO NEED to send us your Clickbank reciept.

BUT … you MUST purchase his program through THIS LINK – or any other one in this email – to qualify for the bonus. Thanks! **

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3 Training (and life) Lessons from Rocky Balboa

On AND off screen, Rocky really is an amazing inspiration.

In real life, a virtually unknown Stallone writes the original Rocky film, stars in it himself, ends up grossing 225 times its budget at the box office, wins best picture of 1976, and becomes a household name in the process.

And of course the Rocky movies themselves – all six – deliver so much inspiration it’s hard to know where to start.

Everyone will get something a little different from his wisdom – so please, watch the films and decide for yourself – but here are MY personal top three training (and life) lessons from Rocky Balboa:

 

1 – It ain’t about how hard you hit – it’s about how hard you can GET hit, and keep moving forward

Rocky gets the snot beat out of him at some point in pretty much every movie in the series … but he always keeps moving forward, and he always comes out ahead in the end.

This scene from the most recent Rocky Balboa is awesome and Stalone drives the point home:

In training and in life, you’re going to have victories, and you’re GOING to have setbacks.

You might be on a roll, and then you might get off track with your workouts or your diet.

Everything might be going your way one day, and then you might have life circumstances that pop up that keep you from working as you would like towards your goals.

It’s how you REACT to that at the end of the day that determines your ultimate success.

Are you coming out strong on a new program, but not sticking with it until the end? Are you working hard every day towards your goals – in training and in life?

The most important things is to just keep moving forward and grinding away – and things WILL turn out for you in the end.

2 – Feel the fear – and do it anyway

In Rocky III, Rocky has has gone soft. He’s the heavyweight champ, and has gotten used to the good life – fighting sub-par opponents to defend his title, and enjoying the riches and stardom he’s earned for himself.

Clubber Lang – an up-and-coming boxer who wants to knock off Rocky – is hungry. He’s training alone, in sparse conditions, but he WANTS it.  And he ends up beating Rocky.

So of course, a re-match gets scheduled … and as Rocky starts training, he can’t get his mind right.  When Adrienne confronts him on the beach during training, he admits that he’s scared.

Check out the clip here:

BUT … Rocky feels the fear, and does it anyway. He re-gains the “eye of the tiger”.  He kicks his training into high gear, and he ends up beating Clubber Lang to get the title back.

Moral of the story is, there are MANY times in life when you’re going to be afraid. But generally speaking, THIS is when you have to LEAN IN to the fear. When you are out of your comfort zone is when you make the biggest strides and grow the MOST.

Get comfortable being uncomfortable. Be like Rocky, feel the fear, and do it anyway!!!

3 – Train with what you got

The training montage from Rocky IV is proabably my favorite one.

Rocky is sent to Russia to fight Ivan Drago. Drago is training with all the latest and greatest equipment of the time (it’s actually pretty funny to watch now almost 30 years later).

But Rocky has to stay in a cabin in Siberia and train there for the fight. And he has to make do with what he’s got – carrying logs on his back in the snow, chopping wood and climbing mountains.

Rocky gets it done though, and ends up winning the fight.  It’s not about what he’s got to train with, it’s the intensity and passion and heart that he puts IN to the training process itself.

You should do the same. You can get an awesome workout with what’s around you. You don’t need fancy equipment.  Watch the video below, and you’ll NEVER use the excuse of not having enough equipment again:

We can learn a lot from Rocky – as it applies to both our training program, and our life in general.  I hope you draw some inspiration from these in reaching your ultimate fitness and life goals.

Train hard, and talk soon -

Forest

Posted in Miscelany, Motivational | Leave a comment

MY Personal Workout Plan (sample deadlift + double KB complex day)

Frequently, folks email in asking what I do for a workout on a typical day.

So, thought I’d share with you my overall workout “template” – in case you have similar goals, and want to model it.

My current goals are:

– keep the aches and pains at bay
– gain strength and lean muscle
– if needed, be ready at any given time to take on a variety of physical challenges – these days, I don’t need to specialize and be an awesome strength athlete, but I want to be able to say run a 5k, or play pick-up basketball for 45 mins, do 10 pull ups, do a pistol squat, press a half-body weight kettlebell over head, bench press 1.5x my body weight, snatch a 24k KB 100 times in 5 mins, etc.

With that in mind, here is what I’m doing for my workouts currently:

– I do flexiblity and mobility work EVERY day – first thing in the AM when I wake up for 5-10 mins, and for 5-10 mins before every workout
– I do 3-4 days a week of work right now of barbell work, rotating between the “big” lifts each strength day (military press, deadlift, bench press, back squat)
– On the military press and bench press days, I do some extra upper body work – like chins, push ups, direct arm work, etc.
– On the deadlift and squat days, I do some kind of “finisher” (like I’ll show you here in just a sec) – this could be with kettlebells, body weight, whatever
– And on two or three other days I’ll do some kind of conditioning – getting outside is awesome, so try to do that – typically sprints or riding my bike

Cool thing is, this works great because it is regimented and planned, but also allows for some flexibility.

I get my strength work – which NEEDS to be planned over time to get the best results – but I can also “plug in” workouts as “finishers”, and on conditioning days, from different and new programs, and still keep the workouts interesting.

Here is the workout I did yesterday. Started with deadlifts, and finished with a double kettlebell complex from a new program I am loving, Lift Weights Faster:

1 – Warm Up (30 sec ea, 2x thru the circuit)

12 body weight squats
6 push ups with rotation
15 jumping jacks
10 leg swings each leg

2 – Strength work

trap bar deadlift – 4×5, work up to 295 on last set
(pair with)
walking lunge, body weight only, 3×8 each leg

3 – Double KB Complex (from the Lift Weights Faster program)

KB suitcase dead 5
double KB swing 5
double KB clean 5
double KB front squat 5
double KB push press 5

Five rounds of this complex, set KB down and rest about 30 seconds between rounds

So, there is my workout template. It works great to keep me strong, keep the aches and pains at bay, and maintain a decent level of overall fitness at the same time.

Feel free to model and use it to plan your own workouts.

Train hard, and talk soon -

Forest Vance
ForestVance.com

PS - I mentioned above, the finisher there was from my friend Jen Sinkler’s Lift Weights Faster program … this is a new resource I got that I am LOVING. She’s put together a 129 more workouts like the one above into giant resource to keep you going for a LONG time to come. There is a HUGE variety of stuff in there, using every equipment type you could imagine.

And, she agreed to do a special “friends of Forest” sale on it for a short time. Get more details and grab your copy here:

=> Lift Weights Faster “friends of Forest” special

PPS - I posted several articles/videos from Jen earlier this week – if you missed any of those, check them out at the links below:

=> Jen Sinkler Lift Weights Faster Interview
=> Memorial Day KB/BW Conditioning Workout
=> Jen Sinkler Hand Care Tips (on the Kettlebell Basics Facebook Fan Page)

Posted in Kettlebells, Workout | Leave a comment