thoughts on out-training a bad diet

This is an interesting question.

GENERALLY speaking, I would say NO – you can NOT “out-train” a bad diet.

But there ARE some exceptions.

If you are prepared to work out a LOT, I think it IS actually possible.

For example, as you probably know, in a “former life”, I played offensive line – in high school, college, and a couple of years in the pros.

During a typical day of training camp, we would practice for a couple of hours in the morning, condition for about half an hour right after that, lift weights for about an hour in the early afternoon, and then go back and practice again for a couple more hours in the early evening.

We did this every day. For three weeks straight.

Back in those days I could literally eat anything I wanted to – as much food as I could possibly consume – and I would and up losing about 10 pounds in that three week period.

So this is an example of how one COULD, in theory, out-train a bad diet

Now let me be clear. I am not saying that you should go out and train for five or six hours per day. But I AM saying that maybe an approach like my good friend Kate Vidulich suggests with her latest 1000 calorie accelerator program might work for you.

She actually works you up to workouts that burn 1000 calories. Which is pretty awesome. Three of those each week and you’re almost burning an extra pound of fat (there are 3500 calories in a pound).

I got a sample workout from her new program for you today.  Try it, and let me know how it goes.  And hopefully I’ve at LEAST got you thinking about working out a little more to burn some extra calories this week

– Forest
1000 Calorie Workout
by Kate Vidulich, author, 1000 Calorie Accelerators

This workout burns the equivalent of…

– 2 large slices of pizza

– 13 Girl Scout cookies

– 3 bowls of cereal

It’s straight out of the 1,000 Calorie Accelerators intermediate program, and you can try it today.

No kidding, you will burn calories just looking at it.

And if you like it, be sure to check out the full 1000 Calorie Accelerators program here:

=> 1,000 Calorie Fat Loss Accelerator Workouts

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Dynamic Warm Up

– No rest between exercises
– 30 seconds rest at the end of the circuit
– Repeat for 2 rounds

1A) Squat with T-Squeeze x 30s

1B) Glute Bridge x 30s

1C) Mountain Climbers x 30s

1D) Stick Ups x 30s

1E) Jumping Jacks x 30s

Take a 60 second break and then move on to FLA.

FLA: Fat Loss Accelerator

– 30 seconds per exercise
– Rest 15 seconds between exercises
– Repeat for 3 rounds

2A) Cross Body Mountain Climbers

2B) Reverse Lunge with Bicep Curl

2C) Walkouts

2D) Jumping Jacks

Take a 60 second break and then move on to MRT.

MRT: Metabolic Resistance Training

– No rest between exercises
– 45 seconds rest at the end of the circuit
– Repeat for 3 rounds

3A) DB Romanian Deadlift x 8

3B) T-Push Up x 12

3C) Offset DB Step Up x 15

Take a 60 second break and then move on to MDT.

MDT: Metabolic Density Training

– 20 seconds per exercise with 10 second rest = 1 round
– Do all rounds of the exercise before moving to the next
– Do not rest between exercises

4A) Inverted Rows – 4 rounds of 20-10

4B) Total Body Extension – 8 rounds of 20-10

4C) Push Ups – 4 rounds of 20-10

4D) Jump Rope – 8 rounds of 20-10

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This is some serious work – there’s no doubt about it!

BUT – training sessions like this on a regular basis can be a way to kick your calorie burning and fat loss into overdrive – with less need to change your diet than you might think.

Keep training hard -

– Kate Vidulich
creator, 1000 Calorie Accelerators

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Elite 10 Minute BW/KB Workout from the 1000 Calorie System

One hour of walking on the treadmill burns, on average, 238 calories.

Contrast that with a Calorie Burn Accelerator like the one below, where in just 10 minutes, you can burn almost 200 calories:

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Workout 2: Elite 10 Minute Workout from the 1000 Calorie System

- Do as many reps as possible in 45 seconds with perfect form
- Rest 15 seconds between exercises
- Repeat for 2 rounds (10 minutes total)

A) Walkout to Push Up

B) Ski Jumps

C) Prisoner Reverse Lunge (alternating)

D) Squat Thrusts

E) KB Swings

Here are 3 quick tips on the correct form for Squat Thrusts:

- Keep your core muscles engaged throughout the exercise.
- Do not allow your back to round… ever!
- If you have limited mobility, raise your hands onto a bench or step

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For the full program where you work up to burning 1,000 calories per workout, check out:

=> 1,000 Calorie Accelerator Workouts

You’ll also discover new bodyweight moves that burn more calories like…

- Sprinting Walkout on page 12

- Cross Spider Plank on page 7

- Burpee T-rotations on page 17

And don’t worry, if you’re a beginner, this program is perfect for you, too. You’ll start off with non-impact exercises, burning 300 calories a workout, then 500 calories, then eventually progressing to a whopping 1,000 calories a day.

=> This is how you can burn 1,000 calories a day

If you decide to give it a try, let me know how it goes, okay?

Train hard, and talk soon! -

- Forest Vance
Master of Science,  Human Movement
Certified Personal Trainer
ForestVance.com

PS - If you enjoyed the “1100 calorie Super Bowl workout” I posted last weekend, you’ll LOVE this program. Details and grab your copy now at the link below:

=> 1000 Calorie Accelerators

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25% Physical Training, 75% Mental Training

In every sport, including strength sports, people say “The game is 90% mental.” 

And truly, the mind is a great reservoir of untapped potential.  If you want to overcome obstacles and surpass preconceived limits, you must develop mental power and strength.

The following is a guest article from Logan Christopher regarding mental training, visualization and hypnosis, also sharing some studies and research regarding how it works for athletes.

Enjoy!

- Forest

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25% Physical Training, 75% Mental Training [Article]
by Logan Christopher, creator, Strength Gains Maximizer Hypnosis

There is what for some may be a surprising study found in the book Peak Performance by Charles Garfield. The study shows just how powerful mental training can be for athletes:

“In my meetings with the Soviet researchers in Milan, they discussed government funded athletic programs that integrate sophisticated mental training and rigorous physical training. One study evaluating these intensive programs suggests their potential. Four matched groups of world-class Soviet athletes diligently trained for many hours each week. The training regimens were as follows:

Group I – 100% physical training
Group II – 75% physical training, 25% mental training
Group III – 50% physical training, 50% mental training
Group IV – 25% physical training, 75% mental training

When the four groups were compared shortly before the 1980 Winter Games in Lake Placid. Group IV had shown significantly greater improvement than Group III, with Groups II and I following, in that order.”

Wow! Basically, this says that the more mental training you do the better. However, there are some things that are unclear here. How big were these groups? Were these percentages durations of time or something else? Were the first three groups just overtraining and was that what led to Group IV being the best performers? Lastly, what mental training did these athletes do? There are many different kinds. One of the most well-known is visualization, which will be the focus of this article, but that is not the only area of mental training.

Unfortunately, I’ve never found more details to this research than has been presented here. And I think it’s too bad there was no Group V that did 100% mental training. It would have been interesting to see where they ended up.

Most people have heard of the study done with basketball free throws, where those athletes who only did visualization for practice had almost the same amount of improvement as those who physically practiced. But much more has been done in the study of visualization then just that well-popularized one.

In 1992, Anne Isaac led an experiment with 78 subjects of trampolinists, some of whom were experts and others novices. They were divided into experimental and control groups, and this was a blind study, so the experimenter was unaware of who was in which group. Isaac had the participants tested on visualization skills through assessment and classed them as high or low imagers. Both groups were trained in three skills over a six-week period.

The practice was laid out as follows:

– 2.5 minutes of physical practice on the skills
– 5 minutes of mental imagery for the experimental group\
– 5 minutes of abstract mental problems like math or puzzles for the control group
– 2.5 minutes of physical practice once again

In the end, there was a significant difference in performance between both the high imager and low imager groups, with the high imagers getting superior results. There was also a significant difference between the mental imagery group and the control group, again the former group leading. Both the novice and expert groups saw improvement, which showed that visualization works in beginners and advanced people.

This was one of few studies showing that not only was visualization successful, but better visualization was more successful.

I think the term visualization is actually a bit of a misnomer. A better term is multi-sensory imagination or mental rehearsal. Although the visual component is important, so are the other senses:

– Visual- Using your sense of sight to see pictures, images, and movies.
– Auditory- Using your sense of hearing for listening to sounds.
– Kinesthetic- Using your sense of touch to feel tactile sensations and proprioceptives of the movement. This area also covers the emotions, which we will talk more about later.
– Olfactory- Using your sense of smell.
– Gustatory- Using your sense of taste.

In fact, for most sports I would advise that the most important component is the third one, kinesthetic. There are actually several sub-components brought under this heading, like balance, pressures, as well as emotions and internal sensations. If you’re properly visualizing your muscles will be firing to some degree. Watch anyone experienced in doing proper visualization of exercises and you’ll see little micro-movements as the muscles contract and relax.

So how do you become good at visualizing? Practice.

You need to practice in order to build up your abilities to imagine the different senses with vividness, to hold them all within your mind, without having all your focus going to one specific thing. It takes that practice to get to that point so you can actually get solid results from doing the visualization.

A Simple Visualization Drill

Here is a simple drill you can do. For the sake of the example let’s say we’re going to visualize a barbell snatch.

1. Pick an exercise to perform in your mind and close your eyes.

2. See the barbell in front of you. Notice the gym setting around you. Do you see other people in the gym? How bright is the image? How big is it? Is it a series of still images or do you have a movie playing? Are you seeing yourself in the picture or are you there now as it if were really happening?

3. What sounds do you hear? Is music playing? Is there the clanking of weights around you? People talking or grunting? Are you talking to yourself?

4. What is your emotional state as you look at the barbell? How does chalk feel in your hands? Go ahead and grasp the bar and get into a ready position. Then pull and notice how it feels as you get the bar overhead and stand up with it.

5. Did you notice any smells or tastes as you went through this process? (These aren’t necessary but can be powerful if you include them.)

I will also add that using a technique like progressive relaxation or self-hypnosis will enhance the results of this process, as you’re able to turn your focus more inward. The more you practice visualization the easier it will become and the more you can hold in your mind at one time. In the beginning, just like when working out, it may be hard, but if you persist with it your mind will get stronger.

Another term for hypnosis could be guided imagery as that is a part of it. Want me to guide you into strength gains? Click here to get started 

Posted in Miscelany, Motivational | Leave a comment

BW/KB Work Capacity Session – NGNE, Week 3 / Workout 3

Since we have No Gym? No Excuse! on sale this week, I wanted to give you a sample workout from the program.

The way the No Gym? No Excuse! system is structured is, the first four weeks are a “base-building” phase, where you work on developing strength, conditioning, and all-around fitness ..

Then in the last nine weeks, you pick up the intensity, take your fitness to the next level, and rotate thru workouts like this one.

PLEASE keep this in mind – because a workout like this is much more effective in this context, rather than a one-off effort.

But, this sample workout will hopefully give you an idea and feel for No Gym? No Excuse!

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BW/KB Work Capacity Session – NGNE, Week 3 / Workout 3

- Run 1/4 Mile (OR – bike / jump rope / jumping jacks for equivilent time – approx 90 secs)
- 10 Burpee
- 15 Squat to Overhead Press

Do as many cycles of this sequence of exercises as you can in 15 minutes.

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Work capacity is, quite simply, the ability to perform work.

This determines your level of fitness.

Which will, in turn, determine your level of preparedness – when it comes to sport, physical activity, and performance in every day life.

This simple workout is a tremedous way to both test and improve this quality.

As you’ll see when you get your copy of and start going through No Gym? No Excuse! – looking good AND performing great is a core tenant of the system.

We are having a special sale on the program this week to celebrate the birth of my new daughter, and to help pay for all the expenses that come with a new addition to the family.

So try today’s sample workout, and see how it goes.

I think you will be surpised at how hard it is!

Then, use the link below to get the full No Gym? No Excuse! system:

=> No Gym? No Excuse! Baby Sale

Train hard, talk soon -

- Forest Vance
ForestVance.com

PS - My lifetime mission is to help 5 million people around the world achieve good health and live a better life.

Making high quality programs like No Gym? No Excuse! available at a low cost is one of the ways I’m getting started on making this happen.

This $10 sale makes No Gym? No Excuse! accessible to almost everyone:

=> No Gym? No Excuse! Baby Sale

PPS - Here are some highlights of what you’ll discover in the 96 page No Gym? No Excuse! manual:

– WHY we train, and how you can get the VERY most out of your workouts
– Why RECOVERY is so key to consistent progress
– How to make sure you NEVER hit a training plateau again
– What “functional” training is, and why YOU should be doing it
– The five essential components of a training program
– Two exercises you can use to test your OWN flexibility and core strength, quickly and easily
– Flexibility and mobility basics
– My top four core exercises to get a shredded six pack
– How to use jump training for explosive power and superhuman conditioning
– The “big six” strength moves that everyone needs to learn
– A two-phase, twelve week program to build a strong, flexible, and conditioned fitness base … and to take your strength and conditioning to the next level!
– How to get optimum results in minimum time with your cardio programming
– A full rapid fat loss meal plan to cover ALL your fitness bases and help you reach your ultimate training goals

=> No Gym? No Excuse! Baby Sale ($10, this week only)

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No Gym? No Excuse! Baby Sale

Hello!

We are having a special sale this week on Forest’s original flagship training system – No Gym? No Excuse! – to celebrate the birth of his new baby, and to help him pay for all the expenses that come with a new addition to the family:

=> No Gym? No Excuse! Baby Sale

Forest has been talking a lot lately about his mission to help as many people as possible to achieve good health and live a better life.

So we thought, what better way to do that than to make this program available at a super low price for a limited time!

As you likely know, most of Forest’s training programs are sold at a considerably higher cost. But this $10 sale makes No Gym? No Excuse! accessible to almost everyone.

Plus, at this price point, it makes our goal of selling 200 copies of the program – and raising $2000 to help pay for Forest’s medical expenses and other costs – very obtainable.

This is a full 12 week training system that you can use to get an incredible workout anywhere, with or without the gym.

Here are some highlights of what you’ll discover inside (in Forest’s words, from the main sales page):

- WHY we train, and how you can get the VERY most out of your workouts
- Why RECOVERY is so key to consistent progress
- How to make sure you NEVER hit a training plateau again
- What “functional” training is, and why YOU should be doing it
- The five essential components of a training program
- Two exercises you can use to test your OWN flexibility and core strength, quickly and easily
- Flexibility and mobility basics
- My top four core exercises to get a shredded six pack
- How to use jump training for explosive power and superhuman conditioning
- The “big six” strength moves that everyone needs to learn
- A two-phase, twelve week program to build a strong, flexible, and conditioned fitness base … and to take your strength and conditioning to the next level!
- How to get optimum results in minimum time with your cardio programming
- A full rapid fat loss meal plan to cover ALL your fitness bases and help you reach your ultimate training goals

If you are a fan of Forest’s workouts, we highly recommend that you take advantage of this special. You are getting full 12 week training system, and reference manual you can use for years to come, for just $10.

=> No Gym? No Excuse! Baby Sale ($10, this week only)

Thanks!

- The FVT Team

Posted in Announcements, Kettlebells, Miscelany, Workout | Leave a comment

Anabolic Running Workouts [for men only]

Anabolic running

Sounds weird, right?

Well, if YOU are a man …

Or if you are a fit pro, and you work with male clients …

This is powerful stuff.

You see – there was a recent study published by the US National Library of Medicine.

It confirmed that testosterone levels are lower in endurance running males than in guys who don’t even workout.

The Study also said endurance training can damage the male reproductive system.

(More on that specific study HERE)

On the OTHER hand … it turns out that running done the RIGHT way … can:

– Boost test levels for guys
– Create hard muscle that looks great and functions like an athlete
– Ramp up sex drive
– Increase blood flow to male “hardware”
– Increase evolutionary “attraction-signals” for attracting the opposite sex

And much more.

How?

A huge thing to get these benefits, and do running “right”, is to make sure that you are reaching what’s know as the lactic threshold in your training.

A recent exercise test at the university of North Caroline confirmed, participants exposed to the lactic threshold for 30 seconds experienced a 530% increase in growth hormone.

(More on that specific study HERE)

And a great way to do this is by using what’s called the Anabolic Running method.

Now to get all the details on how everything is set up, you’ll want to get the Anabolic Running program – but here is a sample week of workouts, to give you an idea of what an Anabolic Running workout would look like:

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INTERMEDIATE ANABOLIC RUNNING WORKOUT (week 2)

*If you are currently moderately active
*Start here before attempting higher level workouts
*Use nasal breathing trick (described in course)
*Be sure to warm up properly
*EASE into these workouts, especially if you have been inactive for a while

– Warm up (before every workout) – high knees + butt kicks + neck roll + shoulder circles + push up shoulder tap + walking lunge w twist + squat jumps (easy pace, 20 seconds each, two rounds total)

– Workout A (Tuesday) – Sprint 30 seconds. Rest for at least two minutes. Repeat four times.

– Workout B (Thursday) – Uphill sprint – 30 seconds. Rest for at least two minutes. Repeat four times.

– Workout C (Saturday) – Weighted vest uphill sprint – 30 seconds. Rest for at least two minutes. Repeat four times.

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Again, this sample workout week is taken out of context – so you really need to see the full system to understand how it all fits together – but it at least gives you an idea.

The big idea is that if you are a man, and you want to get the full fat burning AND hormone – boosting effects that running can provide, you’ll want to approach it in this specific way.

Try one of the workouts above (again – be careful and ease into it!) – and see how powerful it is.

And look forward to hearing about your results!

- Forest Vance
Master of Science, Human Movement
Certified Personal Trainer
ForestVance.com

PS - The Anabolic Running method method is a GREAT add-on to your current kettlebell / bodyweight / barbell training program. Access the full program here:

=> Anabolic Running

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Muscle – Building Cardio? (NOT what you think)

Should you do cardio if you’re trying to build muscle and lose fat at the same time?

Yes …

… and no :)

Here’s the thing.

Too much “cardio” can tear down muscle, and make you smaller and weaker.

But not doing ANY will lead to accumulating extra fat.

It all comes down to taking the right approach to lose fat and build muscle at the same time.

It’s explained in detail in this article:

=> How to Burn Fat and Gain Muscle with 16 Minutes Per Week of Running

Joe LoGalbo – testosterone hacker, former “low-T” victim, and obstacle racing performance specialist – has come up with this body transforming “Cardio Solution”.

His ideas are SO powerful, because the truth is, the way most people run or jog is not a great long-term exercise solution.

But Joe’s program is VERY different.

You see – we do sprints – the way Joe does them in this program – at FVT Boot Camp and Personal Training.  And I can confidently say that this is the missing ingredient that when added into the program took our client’s body transformation results to the next level.

Read more and check it out for yourself:

=> Muscle – Building Cardio? (NOT what you think)

One last thing.  If due to injury or any other reason, you think running is not for you -

“Sprinting” can be done in many ways.  It can be done on a bike. It can be done indoors. It can be done by sprinting in place.  It can even be done on an upper – body ergometer.

Joe breaks down the details of these “alternate” sprinting methods in his article – so I encourage you to check it out for yourself:

=> How to Burn Fat and Gain Muscle with 16 Minutes Per Week of Running

But the bottom line is, keep an open mind :)

Have a great day, train hard, and talk soon! -

- Forest Vance
Master of Science, Human Movement
Certified Personal Trainer
ForestVance.com

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Pre-Party Pump Routine

Got a trip coming up to Vegas with the RFE (Renegade Fitness Entrepreneurs) Mastermind group.

It’s mostly business, but of course some fun will be had as well :)

As we were going through and making plans for the weekend, for some reason it got me thinking about the pre-party pump routine we used to do back in the day.

Because when you have a big night out, it’s CRITICAL to get your arms hugging your sleeves as tight as possible.

It’s a little embarrassing to admit, but true :)

And even if you have no plans to hit the club in your smedium Express shirt anytime soon …

The routine in today’s article can still help you.

You’ll get LONG term muscle gains from it …

But you can also use it right before a big photo shoot, or before you’re about to hit the beach, or any time you want to look your best.

Now back in the day, we’d just take our pre-workout mix, and then do 100 pushups as fast as we could, in as few sets as we could.

And that would get you pretty swoll!

But 15 years later, I have discovered a MUCH better way :)

It’s the Anabolic Finishers protocol I mentioned the other day.

Here’s what your pre party pump routine looks like – this one focuses on the shoulders and back:

* This workout is done using bands to restricting the outflow of blood from the working muscle group with the use of some form of tourniquet, typically a blood pressure cuff or knee wrap.

* Apply the bands with a level of tightness that allows blood to flow into the muscles, but that will restrict the outward flow so as to elicit a pooling effect in the target muscle you are working.

* If you can barely move your limbs while they are occluded, then chances are the bands are too tight, and if you are not in absolute agony by the end of your session then you probably need to tighten the bands a little!

* As a general rule of thumb, the most common recommendation regarding band tightness is to tighten them to approximately 70% of maximum tightness. This will allow blood to flow into the muscles while still preventing the venous return out of them.

* The studies proving the benefits of occlusion training typically used around 20% of subjects’ 1RM – keep this in mind when selecting your weight.

* Take a couple of minutes rest between each exercise to remove the bands, compose yourself, and then reattach the bands after a minute or two.

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Pre-Party Pump Routine

A Workout

Pull Ups

• 1 x max reps (rest 30 seconds)
• 1 x max reps (rest 30 seconds)
• 1 x max reps

Immediately followed by…

Rear Delt Dumbbell Fly on a Bench

• 1 x 30 (rest 30 seconds)
• 1 x max reps (rest 30 seconds)
• 1 x max reps

B Workout

Lat Pulldowns

• 1 x max reps (rest 30 seconds)
• 1 x max reps (rest 30 seconds)
• 1 x max reps

Immediately followed by…

Dumbbell Lateral Raises

• 1 x 30 (rest 30 seconds)
• 1 x max reps (rest 30 seconds)
• 1 x max reps

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LIGHTWEIGHT BABYYYYYYYYY

Try this one next time you need a pre-party pump.

For the full Anabolic Finishers program, click here:

=> Anabolic Finishers

And have a great weekend!

- Forest Vance
ForestVance.com

PS - The other big improvement to the pre-party pump routine in the last 15 years is the quality of pre-workout supplements.

We used to take a stimulant – laden mix that would JACK you up! – but let you down an hour or so later.

Now there are MUCH better alternatives – ones that work just as well, but won’t get you so wound up … and that are a lot better for your health in the long run.

Here’s the pre-workout supplement I take and the one I recommend that you take as well.

Posted in Supps, Workout | Leave a comment

KAATSU Training – Get Bigger Lifting Lighter?

Occlusion training – originally known as KAATSU training – has been called by some the “next generation of anabolic exericse”.

I have been experimenting with it in my own workouts, and with my training clients who are looking to gain mass and strength … and the results are pretty insane.

KAATSU training – also referred to as Occlusion training or Blood Flow Restriction training – involves restricting the outflow of blood from a given muscle group with the use of some form of tourniquet, typically a blood pressure cuff or knee wrap.

What this does is restrict the venous return of blood flow from the muscle, thereby causing blood to accumulate in the muscle due to the fact that it is unable to escape.

A study published in the International Journal of Sports Physiology and Performance in 2014 set out to compare the effects of exercises with and without blood flow restriction. The researchers used parameters such as strength, power, and repeated-sprint ability, while also assessing acute and chronic salivary hormonal markers.

The researchers concluded with the following statement: “Occlusion training can potentially improve the rate of strength-training gains and fatigue resistance in trained athletes, possibly allowing greater gains from lower loading that could be of benefit during high training loads, in competitive seasons, or in a rehabilitative setting. The clear improvement in bench-press strength resulting from lower-body occlusion suggests a systemic effect of [occlusion] training.”

Now due to the impact that occlusion training can have on the circulatory and cardiovascular systems, it is important that you speak to your doctor or physician prior to beginning this protocol if you have ever suffered from a heart condition.

Please remember that the research surrounding occlusion training is still in its infancy, so the long-term implications of such methods are yet to be determined.

The only other thing that you need to take into consideration is the simple fact that occlusion training hurts!

It is amazing that you can create such physical pain with a relatively small amount of weight, but believe me when I say that it is not a pleasant experience at all.

For the upper arm workout I’m going to give you to try today, you should apply the bands just where your arm meets your shoulder, with a level of tightness that allows blood to flow into the muscles, but that will restrict the outward flow so as to elicit a pooling effect in the target muscle you are working.

If you can barely move your limbs while they are occluded, then chances are the bands are too tight, and if you are not in absolute agony by the end of your session then you probably need to tighten the bands a little!

As a general rule of thumb, the most common recommendation regarding band tightness is to tighten them to approximately 70% of maximum tightness. This will allow blood to flow into the muscles while still preventing the venous return out of them.

Here is an Occlusion trainig workout you can do for your upper body.

This is from the Anabolic Finishers program – which you should check out if today’s article interests you.

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Anabolic Finishers – Arms – B Workout

* The studies proving the benefits of occlusion training typically used around 20% of subjects’ 1RM – keep this in mind when selecting your weight.

* Take a couple of minutes rest between each exercise to remove the bands, compose yourself, and then reattach the bands after a minute or two.

1 – Barbell Curl OR Chin Ups

• 1 x 30
• 1 x max reps
• 1 x max reps

Rest 30 seconds between each set

Immediately followed by…

Triceps Pushdowns OR Triceps “Diamond” Press Ups

• 1 x 30
• 1 x max reps
• 1 x max reps

Rest 30 seconds between each set

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To sum up, Occlusion training – originally known as KAATSU training – has been called by some the “next generation of anabolic exercise”.

It involves restricting the outflow of blood from a given muscle group with the use of some form of tourniquet, typically a blood pressure cuff or knee wrap.

If you are looking to gain strength and mass – and do it while lifting LIGHER weights – it’s worth testing in your next training cycle.

Today’s workout is a sample workout that you can try to see how you like it.

For a full program based on these principles – and finishers for chest, back, legs, and more – check out:

=> Anabolic Finishers

Train hard, talk soon -

- Forest Vance
ForestVance.com

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5 Technique Tips for a Bigger Deadlift

Congrats to Team FVT on a job well done at the 11.13.16 Sacramento Spartan Sprint!

FullSizeRender (11)

We trained together for eight weeks leading up to the event, and I think it really paid off.

The course distance was about five miles, but there were 20 or so obstacles … which means there was as much picking up heavy objects, climbing over walls, and swinging from monkey bars … as there was running.

And this is why the STRENGTH portion of our training program was just as, if not MORE, important than the conditioning.

We did a lot of different things in the training … one that was new though, and that I think helped a LOT … was deadlifting everyone for the first 1/2 of the two month program.

Several folks commented on how they felt it helped get them stronger and increased their confidence on event day.

Deadlifts are a GREAT lift.  They are one of the best, if not THE best, exercise(s) you can do to build total body strength.  And they have a lot of application to MANY different training goals.

That’s also why they are also a staple of HOLIDAY GAINZ (I am extending the intake period for this pilot program – details and how to inquire copied at the bottom of this message).

But they are also HIGHLY technical … and you need to make sure your form is solid before jacking up the weight and really going for it on the lift.

So check out the tips below, and implement them today for safer AND stronger deadlifts!

- Forest

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5 Technique Tips for a Bigger Deadlift

1 – Get your back flat.

Your shoulders should be down and back, your back flat, and your upper back tight and positioned right over the bar on your set up.

2 – Set up with the bar right above the middle of your feet.

When you reach down to grab it with your hands, your shins should end up touching it.

3 – Take the slack out of the bar when you set up and get ready to lift.

This will feel a bit like you’re pulling up on the bar and driving your feet into the ground at the same time. Another way to think about it is like you’re wedging yourself between the bar and the ground.

4 – Stick with the double overhand grip for as long as possible.

At some point, when the weight gets higher, you’ll have to switch to the mixed grip. But the double overhand grip is most symmetrical and easiest on your body.

5 – The bar path should be straight up and down.

NOT around your knees, out in front of your body, etc.

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HOLIDAY GAINZ

The Holidays are the BEST time of year to switch your training goal from fat loss to muscle building. You’ll effectively utilize those extra calories, and feel less stressed about having a few bites of pie!

So I’m starting a “Holiday Gainz” pilot program, and I’m looking for a few specific people who want to build muscle during the Holidays.

This will be a six week, small group coaching program where I work with you closely to help you gain strength and lean muscle through the Holiday season. I’ll give you the exact workout plan to follow, and I’ll give you personal coaching / attention / tips to help you make the fastest progress possible.

So if you:

— Are looking to gain strength and/or muscle mass
— Can commit to training 3x per week for the next 6 weeks
— Have access to (or can get access to) a basic barbell set up, a couple of kettlebells, and a pull up bar
— Are friendly and coachable

Reply to this message and let me know.

** I am extending the intake period through this week – lots of inquiries still coming in, and in fairness I want to make sure to consider everyone who is interested in the program. **

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