Are You a Cook or a Chef?

I remember when I was about 21 years old and going into my last season of college football.

I had been training myself for a good five or six years at that point, and thought I really knew it all when it came to training – ha! ;)

So I decided to write my OWN workout for the summer to get ready for the season, instead of following the one our strength and conditioning coach put together for us.
I was trying to be a CHEF, and “create my own”.

Without going too far into the details of program design for this specific situation, the workout I put together was much more bodybuilding focused, vs the one he
designed for us was specific to getting better at football … which, obviously, was what I needed at the time.

I had a good senior year and ended up getting picked up by Green Bay in the spring … but I know I probably could have been in a little better shape and had a little
more of an edge had I followed the wisdom of our coach who had the formal training AND experience to know what was best for me and my specific situation.

502368cfdb_packers-practice-231x300

I should have been a COOK, and just followed his time-tested, research-backed “recipe”.

And I suggest that YOU do the same.

(BTW – I did not come up with this “cook or a chef” analogy myself – shout out to Mike Robertson who used it in a presentation at an event I attended a couple of years
ago. Got to give credit where it’s due!)

A cook can follow a recipe and end up with a decent finished product.

A chef can put together different ingredients into their own creation and make a very tasty meal.

So when it comes to your training – are you a cook, or are you a chef?

If you want to be a chef, and get a more formal education – training certifications, a degree in a related field like Exercise Science – and get the experience by
training yourself and eventually others of all different goals, body types, injury histories, etc – go for it!

But if not, if you just want to get the best results and minimize the time investment, be a cook. Follow a program that is designed for your goals, NOT by yourself,
but by a pro.

You can go with one that is pre-written for a specific goal. I have several on my website if you are looking for one – head over and take a look.

Or, if you are very serious, want the fastest results in the least amount of time, and want something totally customized, you could go with something like my Elite
Coaching program (details at the bottom of this message).

Bottom line is, whatever route you choose, the main point of today’s message is to make you think a bit – and hopefully get faster and better results from your
training efforts!

Have a great day, and talk soon -

- Forest Vance, MS, RKC II

PS - Details on the FVT Elite Online Coaching program mentioned above:

1 – There is a LIMIT to how many people I can accept into the program. This is time – intensive for me (obviously) and so I can only help so many people in this
capacity. I can only work with 10 folks at any one time.

2 – We are looking for folks who want to gain lean muscle, lose body fat, and feel great. Have some training experience but are looking to take it to the next level.
Ideally have a basic idea of how to do basic body weight movements and / or kettlebell exercises. No serious, major injuries or limitations with your workouts. Must
have a positive attitude, commit to working HARD, and no whining :)

3 – Each month, you will get a detailed, personalized four week program to follow.

4 – Each month, you’ll also get a personalized nutrition plan based on your current physical state as well as your goals.

5 – You’ll get access to any and all of my programs you need and / or want to help you reach your goals faster

6 – The price will be fair, actually reasonable compared to comparable online coaching programs … and less than training with me in a one on one capcity in person
… but it will NOT be cheap. This is for serious people only.

7 – It’s a 90 day commitment (3 month minimum)

On acceptance to the program, you’ll get assessment forms from me to fill out … then I’ll get working on your personalized workout and nutrition program and have it
over to you ASAP so you can get started!!

I will require that you check in at least once a week with a specific log of your workouts, nutrition, etc (I’ll have a list of questions for you to go through and
answer each week) … but you can email any time you have a question.

Again, as much as I would like to work with anyone and everyone, I simply can’t. I can only take 10 people at any one time in my online coaching program. It’s time
intensive, and I will be designing customized programs for each person … so that’s all I can handle to start. And it’ll be first come first serve … so once those
10 spots are filled, that’s gonna be it. I won’t be able to take any more online coaching clients for likely several months.

If you feel like you fit the requirements above and you think you’re a good fit, fill out the application form below and we’ll see if we can get you in.

=> Apply for the FVT Online Coaching Program

Posted in Miscelany, Motivational | Leave a comment

27 Most Powerful Body Transformation Habits (plus personal story)

If you want to reach your ultimate body transformation goals, at the end of the day, it comes down to your habits.

Good ones or bad ones will make you or break you.

Quick personal story as an example.  I had gotten into the habit over the last six months or so of having a beer or two, most nights of the week.

I started doing it to relax when I would get home after many times starting the day at 445am, and not finishing off at work until 715 or so at night.

(That turns out to be a bad idea in itself, having a drink to wind down at night … the exact reasons why we can talk about another day.)

Anyway, I am trying to get into top shape for the Progressive Calisthenics Certification in a couple of weeks that I am attending in San Diego … and not only that, I
just wanted to NOT drink a drop of alcohol for 21 days, just to see how it went.

It was something that started with a drink or two every other night … and slowly progressed to almost every night. And something about that, I just really didn’t
like that much.

I am now 10 days in (had my last drink on New Year’s Eve) with NO alcohol … and I feel great!

I also have lost three pounds which is a nice bonus ;)

I will probably go back to having a beer or two, two or three nights per week after the PCC … but I share this with you because this was a habit I needed to break if
I was going to reach my body transformation goal.

The “useless” extra calories … plus I guess just the lack of discipline that went along with the whole thing … was not conducive to what I am trying to accomplish
with my health and fitness.

NOW …

The last few days I’ve been talking about a book – by my friend Tyler Bramlett – all about “27 Body Transformation Habits YOU Can’t Ignore” …

So I contacted Tyler to ask if I could give you a sneak peak into 5 of the habits that he thinks are the most important.

He replied with a list of all 27!

Check it out:

- Drink Enough Water
-Eat Your Veggies
-Eat Protein For Breakfast
-Work On Building A Strong Digestion
-Get Your Sleep
-Breathe Deeply
-Read Your Daily Affirmation With Gratitude
-Walk Every Day
-Do Some Exercise
-Get Some Sunshine
-Touch The Earth
-Use Cold Water Therapy
-Make Sure You Laugh
-Read Something
-Avoid Obesogens
-Kick Your Heels Up And Have A Cheat Meal
-Try Or Learn Something New
-Spend Some Time Alone Doing Something You Love
-Spend Some Time Socializing With Your Friends Or Family
-Go Outside And Play
-Measure Your Success
-Do A Selfless Act For Someone Else
-Identify Where You Are Currently At And What Works
-Set Or Adjust Your Goals
-Create A Plan For The Next Month
-Create A New Daily Affirmation That Focuses On Your Plan
-Do Something To Take Care Of Yourself
-His instructions are to pick the 5 that you aren’t currently doing and work on making them a habit. Once you master those 5, pick 5 more and keep going!

This list is a great start, and a basic outline … but if you REALLY want to “rebuild” your habits in 2015 … then I highly recommend you pick up the full book,
videos, audios and habit forming checklists that you get with the 27 Body Transformation Habits Book for $30 OFF by CLICKING HERE.

Tyler really did design an easy to use system complete with checklists and forms for the daily, weekly and monthly habits that you can use to transform your body and
life in 2015!

And, like I said, it’s currently $30 off. Here’s the link for you one more time…

=> Get The 27 Body Transformation Habits ($30 Off Through This Link)

Let’s make some positive change this year together and make it the best one yet!!

Thanks for reading, and talk soon -

- Forest Vance, MS, RKC II
ForestVance.com

Posted in Miscelany, Motivational | Leave a comment

“Ideal” Arm / Waist Measurement Formula

This is kind of cool.

Matt Marshall – author of How To Build A Classic Physique – has a section in his book that actually shows you EXACTLY what stats and measurements you need to achieve
in order to get a “classic physique.”

What is a “classic physique?”

Well, if you check out this info page you’ll see plenty of examples.

But basically it’s a lean, muscular and athletic physique like the athletes and bodybuilders of long ago. NOT like today’s bloated bodybuilders who can barely get up
a flight of stairs without hacking up a lung.

Anyway, if you want to get a classic physique Matt has a formula for figuring out how much muscle you need to gain or how much fat you need to lose to achieve the
classic ideal.

Here it is:

Step #1) Measure your wrist.
Step #2) Add 10 inches to your wrist measurement to get your ideal arm size.
Step #3) Double the result from step #2, and then subtract 2 inches to get your ideal waist size.

So… if your wrist measures 7 inches around in Step #1, then your ideal arm size will be 17 inches. (7 +10= 17).

If we double that (17×2 = 34) and then subtract 2 inches (34-2) we get 32 inches.

So if your wrist measures 7 inches around, you need to strive for a 17 inch arm paired with a 32 inch waist to achieve what’s known as a “classic physique.”

Pretty cool, eh? Definitely gives you a “hard target” to work for.

If you’re interested in Matt’s system for building a classic physique, check it out right away HERE, as the special discount price is set to expire shortly. I give it my highest recommendation! ;)

- Forest Vance
ForestVance.com

PS - Just in case you missed yesterday’s article on “How to Build a Classic Physique”, you can check that out here

PPS - If you are interested in discovering how to build a lean, muscular and athletic physique WITHOUT drugs, then you’ll def want to give this a look:

=> How To Build A Classic Physique By Matt Marshall

Posted in Miscelany | Leave a comment

How to Build a “Classic” Physique

I got a review copy of a book from a new friend of mine, Matt Marshall, called “How to Build a Classic Physique.”

This book is innovative, surprising, groundbreaking, even a bit radical!

Matt talks about diet and training techniques used by old-time strongmen to build muscle … WAY before the invention of steroids … that got them physiques like the one pictured above.

He speaks of things like:

– Eating late and skipping meals, on PURPOSE
– How drinking alcohol, eating fatty foods and red meat can actually HELP you reach your goals
– NOT wearing sunscreen when you go out in the sun

And many other controversial ideas and concepts.

I wanted to share a short section of the book with you that resonated with me – let me know what you think:

###

Excerpt from:
How to Build a Classic Physique
by Matt Marshall

” … if research tells us that pre-historic man lived long, healthy lives – free of modern diseases – and if our genetic foundation is still nearly identical to these
early day humans … then doesn’t it make perfect sense that we should do our best to imitate their diet and lifestyle?

Using the “day in the life” example from above, here are few characteristics of modern man that we can strive to imitate:

1 – They got plenty of sleep

With no artificial light or technological distractions, early man slept when it was dark and probably napped frequently as well.

2 – They did plenty of walking

While we spend much of our time slumped at a desk or glued to the couch, early man walked to get around.

3 – They sprinted daily

Sprinting is one the single best activities you can do for health and fitness. And clearly early man spent plenty of time sprinting.

4 – They lifted heavy things

Put a big rock in the middle of a group of young men and in just a few seconds an impromptu weightlifting competition will break out. So it’s easy to see how
prehistoric man would find ways to lift heavy things during the day.

5 – They push/pulled/dragged heavy things

This is another great conditioning exercise and clearly early man did his share of pushing, pulling and dragging.

6 – They ate a high fat, moderate protein, low carbohydrate diet

They had little stress. Sure, there were tiger attacks, food shortages and wars with other tribes. But they didn’t have the kind of day-in day-out round-the-clock
gnawing stress we deal with today.”

###

Great stuff. I agree with what Matt is saying here 100%.

In his book, “How to Build a Classic Physique”, he lays out his somewhat controversial, but VERY effective, training, nutrition, and lifestyle plan, based on the principles above.

=> Learn How to Build a Classic Physique here

At least check out what Matt has to say at the link above – I think you’ll be pleasantly surprised!

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

- Forest Vance
ForestVance.com

PS - Matt has set up a special deal on his book for FVT newsletter readers, and you can get the discount on THIS page … but it’ll only be up through Friday night, so
pop over grab your copy now if you want the best deal! ;)

Posted in Workout | Leave a comment

Barbell Back Squat Technique Tips

Barbell back squats ROCK for getting big and strong.

For putting on RAPID mass – not just in the lower body, but on your ENTIRE frame – they are hard to beat.

They were a staple of my personal training program for years. I did a set of 15 with 405, and over 600 pounds for a single in my prime.

I say this not to brag, but to qualify myself for giving you training advice on the movement ;)

Nowadays I blend basic barbell lifts with KBs and body weight training for the best of ALL worlds … but I feel that folks who have the mobility and strength to handle back squats, and whose goals include strength and mass, should include back squats in their programming at least some of the time.

In today’s video I share some basic technique tips that will help you keep the exercise safe, while at the same time allowing you to handle maximum weight, and get the most training effect from it that you possibly can:

If you enjoy this video, be sure to sign up for the FVT Newsletter if you haven’t yet … and grab your copy of my Beginner’s Guide to KB Training … by dropping your
name and best email into the box at the upper right of the page!

Train hard, and talk soon -

- Forest Vance, MS, RKC II

PS - My new Barbell / Kettlebell Hybrid Training 2.0 program is almost finished … keep an eye on your inbox for details …

Posted in Videos, Workout | Leave a comment

“Mad Monday” 8 Minute Jump Rope Workout

Boy, got a crazy day today. LOTS going on at FVT.

I always do what I can though to get some kind of workout in, no matter how crazy the schedule gets.

Real quick, before we get to the workout … final reminder on the Ultimate Fitness Bundle – just a few more hours to pick it up:

=> Grab your copy of the Ultimate Fitness Bundle here now

LOTS of FVT Newsletter subscribers have grabbed this and we’re getting some great feedback alreay … I have been going through the bundle content over the last week myself and am BLOWN away … it’s legit. And this is a special deal that’s availble only for one more day – so it won’t be available for purchase at all after tomorrow. If you’ve been thinking about getting it but haven’t pulled the trigger yet, now’s the time.

Okay, on to the workout for the day. One of my favorite ways to get an efficient and effective conditioning session in when I’m pressed for time – besides KB training of course ;) – is by jumping rope.

I don’t just randomly jump rope though. I always have a specific plan, so that I can get the most work done in the least amount of time.

Here’s what I’ll be doing today:

“Mad Monday” 8 Minute Jump Rope Workout
by Funk Roberts – co-creator, the Ultimate Fitness Bundle

– regular jump rope – 1 minute
– single foot jump – 30 seconds per leg
– jump rope heel toe – 1 minute
– scissor jumps – 1 minute
– high knees – 1 minute
– butt kicks – 1 minute
– alternating knee ups – 1 minute
– forward-back sprints – 1 minute

(optional, for a 16 min workout if you have time) rest one minute and repeat

See the video on how to do the workout here

Screen Shot 2014-10-29 at 8.44.11 PM

Give that one a go today, and let me know how you do.

And don’t forget – this is one of hundreds, probably thousands of workout you’ll get when you grab the Ultimate Fitness Bundle by midnight tonight:

=> Grab your copy of the Ultimate Fitness Bundle here now

Have a great day, and talk soon -

- Forest

PS - In case you missed any of the Ultimate Fitness Bundle sample content I posted up over the last week or so:

=> Extreme KB Conditioning Workout

=> What to Eat Before and After Your Workout

=> No BS Way to ABS

Posted in Videos, Workout | Leave a comment

What to Eat Before and After Your Workout (new guest post)

What to eat before and/or after a workout is one of the most common nutrition questions I get asked – by clients I work with in person, my online coaching clients, and those that follow my daily emails, blog, etc …

The truth of the matter is, if you’re not fueling properly before and after your training sessions, you’re shooting yourself in the foot!

Today I have an article for you from my buddy Funk Roberts. Funk is one of the top mixed martial arts coaches in the world, and has worked with many of today’s top fighters.

You can use Funk’s nutrition tips whether you are a fighter yourself, or you are just looking to get more out of your workouts.

Take it away Funk!!

###

What to Eat Before and After Your Workout
by Funk Roberts, co-creator, the Ultimate Fitness Bundle

What should I eat to boost my energy levels for a workout?

This is a question that most people and athletes have problems answering.

There is so much information out there that it can be overwhelming.

Proper nutrition before and after your workout session can be the difference between having energy to crush through a workout and fuel the body to make the gains you are looking for…

…or trudging through a sluggish workout only to end up having your body eat away at what you worked so hard to build.

In this artIcle, I will give you the information that you need to ensure you nourish your body correctly pre AND post workout.

Proper nutrition is the key to getting consistent and effective workouts and fueling the body with the proper foods for muscle gain, fat loss and recovery.

WHEN YOU NEED TO EAT

Before you workout your body needs ample time to digest what you’ve put in it.

A good rule of thumb is to wait 1-hour prior to exercise. You want to make sure that you have enough time to digest the food before you embark on your workout.

Post workout nutrition should be eaten NO LONGER than 1 hour after exercise.

WHAT YOU NEED TO EAT

Prior to starting your workout, the best foods are in the form of carbohydrates and proteins. Yes I said carbs. Carbs are not bad for you when choosing the right ones.

A pre-exercise meal should include slow digesting carbs.

Slow digesting carbs will release glucose gradually into the blood stream, which is what you want prior to your session to help prolong energy and physical endurance.

Don’t forget that it’s just as important to eat smart after your workout has subsided and you’ve come down.

After a workout, your body is like a sponge, ready to soak up the nutrients in food to restore energy and replenish your muscles.

The best time to consume carbs from starches and fruits is in your post workout anabolic window of opportunity, which is within one hour after high intensity training.

A mixed meal high in fast digesting carbohydrates with moderate portion of protein soon after completing the workout is best.

After a high Intensity workout or training session you should consume no less than 2 or 3 to 1 carbs to protein ratio for best results.

The right foods alone won’t get you through a workout – you’ll have to get the right hydration with water while you exercise.

You should drink at least 16 ounces of water two hours before a workout, and about 6 to 12 ounces every 15 to 20 minutes during exercise. (An ounce is about a mouthful.)

WHAT YOU SHOULD EAT LIST

PRE WORKOUT

Some food suggestions prior to a workout include:

– Vegetables like celery, cucumber, tomatoes
– Low-fat yogurt
– Fresh fruit such as cherries, plum, peach
– Apple
– Oatmeal
– Healthy Cereal
– Oat bran bread

POST WORKOUT

Post workout you can increase the protein to restore your muscles.

Some suggestions are:

– Greens and Vegetables
– Whey protein Fruit Smoothie
– Bagel with jelly
– Baked or Sweet Potato
– Stir-fried chicken and vegetables over brown rice
– Eggs
– Fish
– Beans
–Fruit Watermelon, banana
–Sports Drink immediately after training

FOODS TO AVOID BEFORE EXERCISE

Any foods with a lot of fat can be very difficult and slow to digest and remain in the stomach a long time.

They also will pull blood into the stomach to aid in digestion, which can cause cramping and discomfort.

Doughnuts, fries, potato chips, and candy bars should be avoided.

I suggest not having any sugar prior to your workout as some people do not perform well after a blood glucose spike.

If you’re squeezing a workout into a busy schedule, you may be tempted to grab a protein bar on the way out the door, but DON’T DO IT.

Most bars are “glorified candy bars, often providing even more calories and are likely to be loaded with sugar.

Caffeine had been thought to boost endurance by stimulating a greater use of fat for energy, and thereby reserving glycogen in the muscles.

Research, however, doesn’t seem to support that theory. When caffeine improves endurance, it does so by acting as a stimulant.

Caffeine can have serious side effects for some people. Those who are very sensitive to its effects may experience nausea, muscle tremors, and headaches.

Too much caffeine is a diuretic, and can result in dehydration, which decreases performance.

In conclusion, if you’re going to invest the time to put yourself through a productive workout, then it’s imperative to nourish your body correctly pre and post workout.

***

Thanks for sharing that article with is Funk – great stuff!!

Hope that was helpful for you, and you got your questions answered on what to eat before and after a workout.

Funk is the co-creator of an amazing collection of fitness, conditioning and strength resources.

Its called the Combat Bundle, and it’s a bundle of ebooks/videos put together by 72 of the greatest experts on the planet.

The Combat Bundle: 72 Fitness & “Fit Like A Fighter” Resources <= 97% OFF

The Combat Bundle is ONLY available for 1 week.

I highly recommend checking it out.

Here’s a picture of everything that’s included…

– 22 “Fit Like A Fighter” Fitness Programs valued at $532.55
– 16 Strength & Conditioning Programs valued at $329.74
– 8 Combat Skills & Martial Arts Programs valued at $200.85
– 5 Nutrition Programs valued at $78.99
– 5 Flexibility, Mobility & Rehab Programs valued at $154
– 6 Self Defense Skills Programs valued at $127.95
– 6 Women’s Only Programs valued at $167.93
– 4 Trainers Programs valued at $163.89
– 25 Discount Codes to Amazing Products

Total Value of the Combat Bundle is $1,774.90!

The Combat Bundle: 72 Fitness & “Fit Like A Fighter” Resources <= 97% OFF

If you’ve ever wanted one of these products, now is the time to act.

Here’s to helping you develop more strength, power and a better physique!

- Forest Vance, MS, RKC II
ForestVance.com

PS - As I mentioned above, the Combat Bundle Sale is ONLY available for 1 week (Nov 3rd-10th).

Then it will be gone FOREVER.

This is your ultiource for helping you build amazing strength, power and get as fit as a fighter.

The Combat Bundle: 72 Fitness & “Fit Like A Fighter” Resources <= 97% OFF

Posted in Diet | Leave a comment

No-BS Way to ABS [7 min workout + video]

The Combat Bundle I mentioned yesterday includes 72 different resources geared towards almost every imaginable fitness goal – including:

– strength
– conditioning
– nutrition
– flexibility and mobility
– self defense
– women’s only
– info for trainers

So I thought this would be a good opportunity over the next few days, to dig into some of these these topics in more depth … teach on some training ideas and concepts, and give you some sample workouts / video to try them out for yourself.

=> More info on the Combat Bundle here

Today we’re going to start with ab training.

Most people think of crunches, sit ups, leg lifts, etc. when they think of training their abs.

For years, the generally accepted way to train your abs was with crunches, sit ups, leg lifts, etc.

A lot of folks (you?) still do some of these movements in their routine in some shape or form.

I’m here to say, the results are in. STOP doing crunches, leg lifts, sit ups, etc – COMPLETELY. You will save your back and get a stronger, more defined midsection as a result.

The BEST way to train your abs is with total-body, “functional” movements. Bird dogs, plank variations, hip bridges, mid / upper back movements … these all count as ”core” training and should be part of your routine.

Check out this workout as an example – it’ll take you about 7 minutes to do, and you’ll work your abs in a safe and effective way:

Video Recap

So we’ve got four different exercises. We’re going to start with a plank hold. We’re going to go elbows underneath the shoulders, looking between the hands, up to the toes and drive the heels back. Tighten the lower body, tighten the abs, lock in the upper body as well. We’ll do a thirty second hold from right there. That’s our first exercise!

The second one is a bird dog. You’re going to go hands underneath the shoulders, knees below the hips, make sure you are in a neutral spine position. Do a couple of these, round the back this way and arch the back that way to find your middle position. Maintain that neutral spine through the exercise. So right arm, left leg goes up – hold for a second at the top and then left arm, right leg goes up and hold for a second at the top. Ten of those each side.

Then we’re going to go with a thirty second side plank. Feet are stacked, elbows underneath the shoulder, feet stacked on top of each other. Arms up, hips up high. Leverage yourself with that bottom shoulder up and away from the ground so you can get those hips up as high as you can. Thirty seconds of those on each side.

Then we’re going to go with a knee to elbow mountain climber to finish off. Hands stacked underneath the shoulders, knees are going to come up and touch the same elbow. Ten on each side.

So there’s your total body ab functional circuit. Do anywhere from one to three rounds of that. It’s a great way to finish off a workout and get some extra core work, save your back and train your abs in the best way possible!!

To sum up, STOP doing crunches, leg lifts, sit ups, etc – COMPLETELY. You will save your back and get a stronger, more defined midsection as a result.  The BEST way to train your abs is with total-body, “functional” movements – like the ones in today’s workout.

For MANY more ab training workouts and full programs, such as:

– 4 Weeks to Crunchless Abs
– Xtreme Suspension: 6 Pack Abs
– 4 Minute Fighter Workouts to Develop bullet proof “fighter-style” abs
– University of Abs

And more, click HERE to check out the Combat Bundle.  The bundle is on sale ONLY this week, and after that you won’t be able to purchase it at any price – so if you’re interested, pop over and check it out when you get the chance.

Train hard, and talk soon -

- Forest Vance, MS, RKC II
ForestVance.com

Posted in Videos, Workout | Leave a comment

AT2 11 Minute “Odds and Evens” Workout

Life has been crazy lately, to say the least.

Our new baby daughter turns eight weeks old on Thursday. It is the most amazing and wonderful experience of my life to date being a parent.  But it also flips your life upside down!

It’s the busiest time of year at the training studio, and our member base is at an all-time high.

Plus the internet business is growing every day … we just launched a new online coaching program, working with people from around the WORLD which is still blowing my
mind … the US, the UK, Australia, even China … so cool to be able to help people ANYWHERE in the entire world this way!!

Anyway, it turns out, that though I still make my own workout a priority, I can’t do the leisurely 60 or 90 minute training sessions that I used to have the luxury of. My wife would kill me for one ;) … and I just have too many other things on the plate to justify taking that long for a workout.

SO, I’m always on the lookout for the latest and greatest new methods for getting MORE EFFICENT work done, in a shorter amount of time.

My good friend Dennis Heenan was telling me the other day, while we were on the phone after an interview on body weight training I did for him, about his AT2 11 Minute
EMOTM Training Manual.

The concept behind this style of training is that it pushes your anerobic threshold for a short period of time, but using strength – based exercises.

My kind of workouts!

According to a recent study, researchers found that the closer you spend at or near your anaerobic threshold, “maximal fat utilization occurs.”

PLUS, during Anaerobic Threshold Training, your body burns off stored sugars and fat as energy causing more lactic acid to be produced within the body…

And with lactic acid present, your body will naturally start producing powerful fat burning hormones, forcing your body to burn even more fat.

AND … with these workouts … this can get done in under 16 minutes, and in as little as 11 minutes.

I tested one of these workouts today, and just had to share it with you. Here’s what you’ll do:

AT2 11 Minute Odds and Evens Workout
from the AT2 11 Minute EMOTM Training Manual

Every time the clock hits “00” you will perform the exercises below, depending on if it is an odd minute or even minute. Whatever time you have remaining in the minute
is your rest period.

Odd Minutes: 10 Pull-Ups, 10 Pushups

Even Minutes: 10 Barbell Squats, 10 DB Overhead Press

Example:

Start (0:00): 10 Barbell Squat, 10 DB Overhead Press

(1:00): 10 Pull-Ups, 10 Pushups

(2:00): 10 Barbell Squat, 10 DB Overhead Press

(3:00): 10 Pull-Ups, 10 Pushups

And so on… Until the 11-minute timer goes off!

Talk about BRUTAL!

If you enjoyed this workout, I know you’ll enjoy the other EMOTM and AT2 Workouts that Dennis has created.

These take just 11, 14, or 16 minutes to complete and are designed to produce a ton of lactic acid in your body which leads to insane fat burning.

They’re HARD … but also very effective.

Check out the AT2 System Today And Save $38 <= Just $9

That’s it for now. Off to get a quick workout in! ;)

- Forest Vance, MS, CPT, RKC II
ForestVance.com
ForestVanceTraining.com

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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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