This ONE Exercise WILL Change Your Life

I was talking with Rick Kaselj last week in Las Vegas.

Rick is a good friend of mine and an injury expert. He has helped thousands of people all over the world overcome injury and pain. He even has a client in Antarctica.

He showed me this one exercise and it has drastically helped me with my workouts. I have less tightness, stiffness and I feel more refreshed the next day.

Give this one exercise a go, it will change your life.

Take it away, Rick.

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I wanted to go through an exercise that will change your life.

It involves foam rolling one of the thigh muscles that is often overlook but critical for injury prevention and workout recovery. That is the Sartorius muscle.

Good chance you have never ever heard of this muscle but let me explain why it is so important.

The sartorius is a muscle in the thigh that crosses the hip and the knee. Therefore this muscle has an affect on the hip and the knee.

Main functions of Sartorius are:

– Hip flexion (which is bringing the knee up)
– Knee flexion (which is bending the knee)

Secondary functions of Sartorius are:

– Rotating the thigh out or external rotating the hip
– Bringing the thigh out to the side or abducting the hip

Now let me get to the part on why you should care :)

If you ignore the Sartorius muscle, this leads to muscle imbalances, slower lower body recovery and an increase in knee pain.

If you do stand on your feet during the day, walk a lot, do leg exercises or have tight hips, then you have to do this one exercise. It will change your life.

How to do the “ONE” Exercise That Will Change Your Life

CLICK HERE to watch the YouTube video

To do the exercise, you need a foam roller. If you do not have a foam roller, I will show what else you can use, in a bit.

Step 1 – You are going to lie on your stomach.

Step 2 – Your are going to have that foam roller start right up at the top of your hip and then you are going to roll from that top of the hip to the inside of the knee.

Step 3 -Then your are going to go back from inside part of the knee to the front of the thigh back to that top of that hip.

Step 4 – You going to go through that 5 or 10 times. In a slow and controlled manner.

With this exercise, we are following the path of the Sartorius muscle. We are going from the front of the hip, along the front of the thigh then rotating that thigh out and going on that inside part of the knee and then back to the start.

You can see what I mean in this photo:

We are looking at medium pressure that you are putting on the Sartorius with the foam roller and you are following that path of that Sartorius muscle as in the picture above.

You might feel sensitive areas right at the top of the hip and you might feel sensitive areas down in the thigh. Those are common spots in the Sartorius muscles where there could be trigger points or parts of the muscle that need to be worked on when it comes to foam rolling.

Give that a go and let me know how it goes. I know it will change you life on how well feels and how well you move.

If you are looking for other exercises that will help you recover faster and fell better, then check out Recovery Workouts, here:

=> Recovery Workouts

Take care and bye bye,

Rick Kaselj, MS

PS - OH YA, if you do not have a foam roller, there are other things that you can use. You can use a soccer ball, medicine ball, rolling pin or even an unopened 2L soda bottle. Now, give the exercise a go, you have no excuses!

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Must-Try Barbell Complex Workout

kb body weight hybrid workout
Complex training is hard. It will make you very tired.

Once you’ve experienced a very tough complex – based workout, you might even cringe just at the thought of doing another one.

BUT – if you’re looking to:

– lose fat
– gain lean muscle
– get into great condition
– do it in a short amount of time

This training style is tough to beat.

So are you up for the challenge?

The concept is stringing together several different exercises without resting betwetween them. They are a very fast and time-efficient way to get a workout. You get a TON of work done in a short amount of time.

Take the workout below as an example from Challenge Complexes. You’re going to end up doing 36 reps WITHOUT SETTING THE BAR DOWN … which takes probably 90 – 120 seconds … it’s some serious hard work! BUT – that’s a big part of also what makes it so effective.

Also – the workout below is done with a BARBELL … complexes can also be done with both dumbbells and kettlebells. (Click HERE for lots more complex workout ideas.)

Challenge Complex Workout 2 – Six by Six

- Choose a weight that you can use for ALL exercises
- Try not to put the bar down throughout the set
- Rest up to one minute between
- Do 6 reps of each
- Do 4 to 6 rounds total

– Bent over row (hinge at the hips, keep that back flat!!)
– RDL (stands for Romanian Deadlift – back flat again, drive the butt back and load up those hamstrings)
– High pull (same hip hinge motion but make sure to keep the bar close to the body and snap the hips to get it up)
– Front squat (elbows up!!)
– Push press (hip drive to get that bar off the collar bone – you shouldn’t have to start pressing ’till the bar is past your eyes!)
– Burpee with push up (hands on OR off the bar for this one)

A workout like the one above could be used in a few different ways. The way I like to use complexes primarily is as “finisher” at the end of a workout. So you would do your general warm up, do the strength portion of your training, and then finish off with a complex like the one above (or any of the 34 other BB/DB/KB complexes you’ll find in the Challenge Complex program).

You could also use a complex like this one in place of your cardio training, if you’re recovering well between workouts and feel like you can tolerate it.

To sum up, complex training – where you string together several different exercises without resting betwetween them – is a great tool for rapid fat loss, lean muscle gain, and getting into great cardio condition. You can do them with barbells, dumbbells, and kettlebells. And you can use them both as tough ways to finish off your workouts, or even in place of your current cardio routine.

Start incorporating complexes into your workouts today and start seeing the benefits right away!

- Forest Vance, MS, RKC II

PS - For 34 more barbell / dumbbell / kettlebell workouts like the one in this article … plus a complete framework for incorporating them into your training for rapid fat loss and lean muscle gain … check out the full Challenge Complexes program HERE!

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Lessons from Vegas and 35 BB/DB/KB Complexes

Just got back from a super quick, but AWESOME, trip to Las Vegas.

Even though I was only gone for about 24 hours, it was SO worth the effort and time and expense to make the trip.

I got the chance to meet and network with some amazing, positive, extremely successful people.

I also got coaching and direction on where to take my business for the rest of 2014.

And you know what they say … that you are the sum of the five people you spend the most time with.

So if I’m trying to build an awesome fitness business where I help thousands of folks in my local community, and tens of thousands of folks around the world, I have to spend time with others who are doing the same.

Their mindset and skills and abilities just can’t HELP but “rub off” on me.

Similarly, if YOU are trying to get more fit, lose body fat, gain lean muscle, simply BE the BEST version of yourself … who are YOU spending your time with? People who support you and your goals and your journey? Or people who prioritize all other things over eating healthy, working out consistently, etc?

And what are you doing about it?

Some food for thought ;)

One of the folks I got to spend some time with was my good friend Shawna Kaminski.

photo

She is crazy and fun and full of energy, as you can see in the pic above ;)

Shawna is also one of the amazing, positive, and extremely successful folks I speak of … she has a super successful boot camp business up in Calgary where she helps thousands of folks get fit and improve their lives in her local area … she also has a thriving online business where she helps tens of thousands of people around the world … and she’s branching out to even wider audiences now with things like her recent appearance on the Spike TV show Gym Rescue.

One of Shawna’s programs that I personally LOVE is called Challenge Complexes.

As I think I’ve mentioned to you before, barbell and dumbell complexes were a big part of my training routine in my pro football days.

I have gotten away from them over the last few years, but it was Shawna’s program actually that has given me a ton of new ideas to use in both my own workouts, and with my boot campers.

=> Learn more about the Challenge Complexes program by clicking here

Complexes can be used:

- to replace HIIT with amazing strength building workouts
- to perfect lifting technique while burning fat
- to maintain and improve your strength
- as a stand-alone workout OR to incorporate into your program as “cardio” on your day off

And this is a KILLER resource for learning all about them.

I’ll have a sample workout / video from her program coming for you this weekend … but wanted to send out a heads up on Shawna’s program, plus some reflections on the trip, while it was all fresh in my mind.

Learn more about the Challenge Complex program here

Have a great Friday, and talk soon -

- Forest

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(CRAZY new guest article) How He Lost 1 Inch Off His Waist in 3 Days

When my buddy Derek first told me about this, I didn’t believe him.

Derek W

Derek and me hanging out at an industry event earlier this year

One inch off your waist in 72 hours? Seems too good to be true, right?

Well, I’ll let him tell you about it. After knowing what he’s went through in the past 2 months, I wouldn’t doubt him …

How I Lost 1 Inch Off My Waist in 3 Days
Guest Article by Derek Wahler, author, 100 Rep Challenge Workouts

What I’m about to tell you is true.

All of it.

The fat loss, the emotional pain, living in hospitals, and having myself, my wife, and my 2-week old daughter all hooked up to an IV machine at one point in the past 2 months.

It’s been brutal. I wouldn’t wish it on anyone. But there is a silver lining, which will make you more successful in EVERYTHING that you do.

I’ll also try it make this relatively short :)

On June 5th I flew out to San Diego for a fitness conference – one that I would never make it to.

Instead, I ended up at Sharp Memorial Hospital. At the hotel the night before the conference, I had extreme stomach cramping and vomiting for 6 1⁄2 hours.

After being checked out by 6 different doctors, having multiple CAT scans, and being poked with too many needles to count, they came to this conclusion…..

Food poisoning.

Luckily they took another CAT scan 5 hours later, because I knew they were wrong. The second CAT scan revealed the truth…

Gut Mal-rotation.

Never heard of it before?

Neither had I.

I turns out I was born with my large bowel and appendix on the wrong side of my body. That was problem #1. Problem #2 was that my colon had expanded, then rotated inside my body, crushing all the organs in its path.

Now THAT started to explain the severe pain :)

It led to emergency bowel and appendix surgery, a 10-inch scar from the top of my stomach – down around my belly button – and past my waist.

I had tubes that went up my nose and back down my throat. I could barely get out of bed on my own, and had to walk with one hand on the wall – the other on my IV stand.

I lost 15 pounds in 10 days at the hospital, with 3 of those days being an “ice cube only” diet. I was fragile and weak, since my body basically ate all my hard earned muscle.

I was physically shot and instructed not to exercise for 2 months. I had to eat a low-fiber diet (I was encouraged to eat white bread, pasta, macaroni, ice cream and NOT fruits or veggies – because my body couldn’t process them) and had hit rock bottom.

That was until last week, when I got the WORST news a parent could possibly get.

“Derek, you have to take your 2-week old daughter to the emergency room….they’re waiting for you”.

You see, my daughter Elena had a bad rash that caught the pediatrician’s eye during a routine check-up.

Since she’s so young, a potential virus could spread to her brain and spinal fluid, so they wanted to take immediate action.

I almost collapsed right there in my living room.

As I write this article for you, I’m sitting in room 5422 on the 5th Children’s Hospital.

My wife and I have been here for 5 days, sleeping on what amounts to a twin bed. Thankfully all tests have come back negative, but they still have no idea what’s wrong. We could be here another day, or another week, who knows.

So what does this have to do with losing belly fat?

Simple.

I was finally cleared by my doctor’s to exercise a few weeks ago. I’ll be honest, I’m weak and a former shell of myself. I’m starting back at ground zero.

I can’t use heavy weights, or any weights for that matter, so I did these short bodyweight workouts instead.

This is my comeback…and I’m tracking every single detail along the way:

=> Lose Up to 1 Inch off Your Waist in 3 Days

Whatever happens in your life, no matter how far you fall, you can NEVER give up. Everything was taken away from me in the past 2 months, but here I am, determined to make my comeback.

Don’t let anything keep you down.

- Derek Wahler
Author, 100 Rep Challenge Workouts

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Take This Simple Squat Test (details inside)

Got a fun little “squat test” for you to take today.

Don’t worry – it’ll only take a few seconds.

Ready?

Okay – start by standing in front of a wall, so that your chest is about 8-12 inches away.

Now, you’re going to do five simple body weight only squats.

On the fifth and final rep, hold in the bottom position for a good 10 seconds.

Try and be highly aware of what’s happening with your feet, knees, hips, core, and chest during this little exercise.

Then, come back and read the rest of this message, to find out what to do next.

Okay ready? Go!

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Here’s a quick video on how to do the drill:

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You should be testing NOT reading further – DON’T CHEAT! ;)

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Okay. How’d it go?

How did your squats FEEL overall? Easy? Tough?

Either way, I want you to go over the checklist below and mark off either an X or an O in the space next to it, to see how you did.

X = YES

0 = NO

_____ My feet had to be wider than shoulder width in order to get low

_____ My chest kept wanting to fall forward into the wall

_____ I wasn’t able to get my butt and hips below parallel

_____ My knees collapsed in

_____ I had to really rotate my feet out in order to squat lower

_____ I felt a pinch in my lower back when I went down low

_____ My weight wanted to shift forward onto my toes off of my heels

_____ I couldn’t hold the bottom of the squat for the full 10 secs

Do you have a LOT of “X’s” marked off in the spaces above?

If so, you’ve got some squatting issues.

GOOD news is, these can be fixed.

BAD news is, if you don’t, sooner or later you’re going to run into some serious problems – and likely get injured.

If you want to get these issues taken care of for GOOD – so that you can avoid injury while building more strength and muscle – I’ve got the solution for you HERE.

It’s my buddy Travis Stoetzel’s full squatting system he calls, “The Double Your Squat System”.

If you’re having problems with any of the above issues on the squat check list – OR your squat just isn’t where you want it to be – this is your opportunity to change that for good.

Check out the DOUBLE Your Squat System today here:

=> DOUBLE Your Squat System ($7 – LIMITED TIME ONLY)

That’s it for now. Train hard, and talk soon -

Forest Vance, MS, RKC II
ForestVance.com

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Top 5 WORST Foods for your Joints

Many people get out of bed every day with pains in their back, knees, shoulders, or elbows.

This pain makes training that much harder, as it does many every day activities.

What most people don’t realize … even most doctors! … is that one MAJOR cause of pain is actually food.

If you’re looking to double your recovery process and get pain free MUCH faster than with just pills, here’s what you should focus on removing from your diet:
1 – Grains

Refined or not, grains are inflammatory. That’s even worse if you’re gluten-sensitive, like 10-15 % (depending on the sources) of the world’s population. The phytic
acid and lecithins in grains are a problem for most people, even without allergies or intolerance.

2 – Sugar

This one is obvious. Nothing damages the digestive track like sugar. The medical community is starting to agree on the fact that chronic inflammation often starts in
your gut, the biggest part of your immune system.

3 – Alcohol

I personally love having a craft beer or two once or twice a week … but keep in mind that beer or any other alcoholic beverage damages your gut flora and liver when
consumed in excess.

4 – Pasteurized dairy

75% of the world’s population is intolerant to lactose. That’s because the pasteurization process destroys the healthy bacteria and enzymes in raw milk, and make
this popular beverage very hard to digest. In my experience, most people feel like a million bucks when drinking less pasteurized milk or ditching it altogether.

5 – Refined vegetable oil

Canola, soy, safflower, corn, sunflower, you name it. Even though these oils are advertised as healthy and trans-fat free, turns out the heavy refining which they go
through destroy the healthy fats and turn them into highly inflammatory by-products.

 

These foods are just a few examples of what people are consuming on a daily basis.

HOWEVER … good news is, there are also a ton of SUPERFOODS that can actually REDUCE your pain, and help you heal your joints.

So, if YOU suffer from joint or muscle pain of any kind, be sure to check out the best resource on the subject:

=> 101 “Superfoods” that stop your joint pain and end inflammation
Thanks, train hard, and talk soon -

- Forest Vance
Master of Science, Human Movement
Certified Fitness Nutrition Coach

Posted in Diet | Leave a comment

Fix Your Push Press in 30 Seconds (new coaching vid)

The push press is a great exercise.

A favorite auxiliary lift among Olympic lifters, it uses a ‘kick start’ from the legs and hips to get the weight moving overhead.

But getting just enough hip drive to boost the bar up, and getting this in sync with all the other things that have to happen at the same time, can be a little tricky.

If you’re struggling to master your push press technique, try the simple progression I break down in this video.

And, if you find it helpful, be sure to check out my new 6 Week Barbell / Kettlebell Hybrid Training program HERE … it’s a complete plan to help you integrate barbell training with kettlebell exercises to get big, strong, lean, AND athletic – all at the same time!

Thanks, train hard, and talk soon -

- Forest Vance, MS, RKC II
ForestVance.com

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How to Fix Your Push Press in 30 Seconds

Video Recap

– You can start in the squat rack position if you choose to or you can deadlift it off the floor and clean it up to your shoulders
– 1st- do a military press- no knee bend, no hop, just straight up, finishing with the biceps by the ears, and back down to the rack position
–This is the 1st level. You want to make sure you have the military press down before you move on to the push press.
–The push press- You are going to use a little bit of boost from your lower body to get the weight overhead. Then back to the rack position.
- -A couple of things to practice to get that down:
1. You can do a progression- Squat, then overhead press.
2. Half-Squat, overhead press.
3. Quarter-Squat, overhead press.
4. Eighth of a squat, overhead press.
5. Sixteenth of a squat, overhead press. (A little hop is okay.)

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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

Posted in Diet | Leave a comment