Slow carb is the low carb diet’s latest evolution.

If you missed it, make sure to check out this article on the basics of slow carb dieting with some sample recipes … today’s post is going to expand on the original idea and provide you with a slow carb list of foods … this way, you’ll understand what kind of carbohydrate foods fit into your diet on a regular and long-term basis.

Slow Carb Eating Review

Carbohydrates are a very important part of a healthy diet to 1) provide the brain with sufficient glucose to function and 2) to provide energy for muscular work. It’s the type of carbohydrates we’re consuming that we need to pay attention to (which, BTW, is the concept behind this popular fat loss meal plan).

The list of “allowed” carbohydrates in the slow carb regime is pretty straight-forward:  You eat 1) legumes or 2) veggies.

Slow Carb List

Again, it’s a pretty simple approach – each meal includes a lean protein, a source of “good” fat, and a carbohydrate type from either one (or both) of these categories:

• Legumes (such as black beans, lima beans, kidney beans, or white beans)
• Veggies (like broccoli, eggplant, spinach, or squash)

Bonus (recipe ideas)

To give you some additional ideas to work with in formulating your eating plan, here are some bonus slow carb recipes we found around the ‘net:

Slow Carb Recipes

If you’ve read my blogs/newsletters/etc. for any length of time, you probably know the story of how I got started in the fitness industry …

And without going over the entire thing here (if you’re interested, it’s on the home page of my personal website), what originally spurred me to action was losing a bunch of weight in a very short amount of time.  

I did learn how to optimize my workouts for fat loss, no doubt about that … but a huge part of my results also came from changing my diet.  And the diet I followed was essentially “slow carb”.  Here’s an article for you about the slow carb diet complete with some recipes to get you started.

- Forest

The popularity of the low carb diet has diminished over the last few years, with a new and more balanced way of eating talking its place …

The slow carb diet is the low carb diet’s latest evolution.

In this article, I’ll briefly cover exactly what the slow carb diet is, and then give you a few slow carb recipes to try for yourself.

The Slow Carb Diet

The slow-carb diet, at it’s core, is not really a diet at all … it’s more of a balanced way of eating. It revolves around the concept of the glycemic index (GI).

The GI classifies a food based on how fast it can raise blood glucose levels. Foods that break down quickly during digestion and raise blood sugar levels fast have a high GI, and foods that break down more slowly have a low GI.

Raising blood sugar fast is bad for a whole host of reasons … a few big ones being fluctuating energy levels in the short term and obesity/type two diabetes in the long term.

Examples of foods that are high GI are refined carbs – white bread, refined breakfast cererals, pastries, etc. Low GI food examples are things like vegetables and legumes.

Now that you understand the concept behind slow carb eating, here are a few slow carb recipes/meal ideas:

Slow Carb Recipes

Chicken Kebabs: Always a great addition to the grill, chicken kebabs are easy to make. Add cubes of chicken and any vegetables you want to your skewer. Brush with seasonings and olive oil.

Cobb Salad: A hearty and delicious salad, all you need is your favorite lettuce mix, chicken breast pieces, crisp turkey bacon, sliced boiled egg, avocado and low-fat cheese cheese.  Serve with a red wine vinaigrette.

Veggie Omelet: A delicious classic. Fold in all the veggies of your choice near the end. Place a lid on your pan and allow the cheese to melt or place under a broiler, in an oven-safe dish, for a minute or two.

Lentil Soup: Hearty and full of dietary fiber and folate, this soup is a healthy addition to a meal. You can make lentil soup in a variety of ways, but you can’t go wrong with carrots, onions, tomatoes and garlic.

Vegetarian Chili: Skip the ground beef and double up on the beans for a delicious and hearty chili. Serve with salad to complete your slow carb meal.

Now you know the basics of what the slow carb diet is.  And you have a few slow carb recipes to get you started.   If fast fat loss – and optimum health – is what you’re after, this new diet approach could be just the ticket for you.

Keep training hard and good luck!

Forest

P.S. Click the links below for some additional resources to help you with your slow carb dieting efforts:

The Four Hour Body – Author Tim Ferriss popularized the slow carb diet in his recent book.

The Paleo Cookbook – Paleo (slow carb concepts/slight variations) cookbook with over 370 recipes … current top seller.

Forest’s Easy Fat Loss Meal Plan – My very own complete fat loss meal planning guide.

As a Christmas gift for you, I’ve put together a special ‘Kettlebells For Fat Loss’ program. Here’s what it includes:

The ’4 Step Kettlebell Success Formula’ video – learn the four key steps to kettlebell training success (and overall fitness, health, and well being), including the best way to set your fitness goals, how to formulate an effective training plan, and much more

The 2012 Kettlebell/Body Weight Fat Loss Workout Guide - A complete four week kettlebell/body weight/conditioning workout plan that’ll get you on the fast track to fat loss

The Rapid Fat Loss Meal Planning Guide – All the diet info you need to reach your fat loss goals – includes planning guide and sample meal plan

Again, this program is totally free, and no email opt-in is required … it’s just my token of appreciation and way of saying thanks for a great year!

Click the link below to visit the download page now:

http://10x10kettlebells.com/2012quickstart/

Forest Vance, MS, CPT, RKC II

Maybe your workout wasn’t quite ‘up to snuff’ and you’re looking for a quick sequence to finish it off.

For a fast and efficient body weight – based routine that meets both of the above criteria, ‘tabata burpees’ are hard to beat …

I have a personal love/hate relationship with the burpee.  It’s a horrendously hard exercise, especially performed in the fashion I’m about to describe.  On the other hand, after a burpee-heavy workout, I always feel great when I’m done …

A Tabata Interval (also called a Tabata sequence) is an interval training cycle of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes.

For this workout sequence, you’re going to perform ‘tabata-style’ burpees – watch the video below to see how:

Video Recap

Tabata Burpees … the hardest four minute workout EVER?

• Max burpees in 20 seconds
• Rest 10 seconds
• Repeat 8 times

In conclusion, you can use this tabata burpee sequence as a stand-alone body weight blast or as a finisher for your next workout session.  It’s hard to beat for a quick and equipment-free total body smoking.

Keep training hard -

Forest

P.S. If you liked this post, why not subscribe to my weekly newsletter by dropping your name and best email into the box at the upper right of the page?  You’ll get a free copy of my body weight – based training system ‘No Gym? No Excuse!’ when you do … so make sure to sign up now!

Family time, travel, office temptations, holiday parties, crazy shopping schedules – just a short list of reasons for your fitness plan to get derailed this holiday season.

But if you plan ahead – and make staying on track a priority – there’s no reason you can’t maintain the fitness you’ve worked so hard for all year long.

To make things as easy as possible for you, I’ve created a special holiday fat loss strategy guide. It’ll outline a complete workout and meal plan to get you through the next month or so unscathed.   Let’s dive right in …

Holiday Fat Loss Workout

Two major obstacles that could get in the way of your regular workouts this time of year are:

1. Time – holiday get-togethers, last minute shopping, etc. keep you from getting your regularly scheduled workouts
2. Travel – leaves you exercising in different places, with limited and/or different equipment access, and again with limited time

We need a workout plan that doesn’t take too long to do – maybe 30 minutes or so – but that is also effective. We also need one we can do anywhere and with minimal equipment.

Here’s the ‘core’ routine from my Holiday Fat Zapper Package that meets all these criteria (for more detailed exercise descriptions, how the program is to be periodized, an accompanying cardio routine and more, see the full program by clicking here):

Warm up

Perform each exercise for 30 seconds non-stop. Move from one exercise to the next without rest; repeat entire exercise sequence twice.

• run in place
• body weight squats
• planks

Combo 1

Perform prescribed number of reps of each exercise. Without resting, move to the next exercise in the combo. Rest for 60 seconds and repeat combo two more times for a total of three rounds.

• 15 – 25 body weight squats
• 5-8 push ups with rotation each side
• 10-15 body rows

Combo 2

Perform prescribed number of reps of each exercise. Without resting, move to the next exercise in the combo. Rest for 60 seconds and repeat combo two more times for a total of three rounds.

• 10-15 walking lunges each side
• 10-12 dumbbell overhead presses each side
• 15-25 two hand kettlebell swings

Ab circuit

Perform prescribed number of reps of each exercise. Without resting, move to the next exercise in the combo. Rest for 60 seconds and repeat combo two more times for a total of three rounds.

• :30 – :45 plank hold
• 5-8 negative sit ups

Stretch/cool down

• Finish workout with 5 min. static stretch

Holiday Fat Loss Diet Plan

Squeezing in a 30 min. workout four or five times a week seems hard enough. Eating healthy this time of year will be even more challenging … but it’s also the most important part of the fat loss equation.

Again, it all starts with a solid plan. My suggestion: go low carb this holiday season.

Now by ‘low carb’, I mostly mean cut out the crappy processed carbohydrates that are a staple of most American’s diets. You can still enjoy many of the traditional holiday treats this way. For example, protein (turkey, ham, duck, etc.) is the main part of many holiday meals … and vegetable dishes are typically part of the fare as well. Focus on these two elements of the meal and you’ve got a tasty, healthy way to keep things in check.

And, I can tell you from personal experience, low carb eating flat out works for fat loss. You’ll lose weight quick – especially if you’re currently eating a relatively high amount of these foods – which can be highly motivating. And even if it’s not a permanent change, it could be just what you need to shake things up in your current program and kick-start your progress.

Here’s another excerpt from the Holiday Fat Zapper package that explains the basics of ‘low carb’ eating and meal planning.  I’ve also included two sample low carb holiday recipes from the program to get you started …

The Basics Explained – Low Carb Diet Lingo

In order to understand today’s diet talk, you have to understand the phrase low-carb. Even though these types of diets have been around for a long, long time, there seems to be a new interest. It could be due to new books coming out, or possibly revised editions of popular diet books from years past. Whatever the reason, low carb, slow carb, or low glycemic diets are getting a lot of attention. Let’s take a look at the basics of what a low carb diet looks like.

Low Carb v. Slow Carb

Even though the most popular diets include one or the other term, you can use them interchangeably, to some degree. Even the lowest of low-carb diet phases includes some carbs in the form of vegetables, typically. As a matter of fact, a certain portion of carbs must come from vegetables, with no exception. No respectable weight-loss program can truly support an absolutely carb-free diet. Carbohydrates or essential for a healthy body, even during weight-loss.

Slow-carb is just another way of saying that you need to ingest carbs that are slow burning, such as vegetables, and even some fruit. Fast burning carbs would include processed breads and pastas, for instance.  These are the carbs that give a quick sugar boost, then drop just as quickly.

Not all carbs, even slow burning carbs, are created equal. Some low or slow carb diets recommend staying away from some vegetables they consider high in sugar, such as corn or peas, especially during the first phases. The same is true for dried beans and other protein rich foods that also are considered higher in carbs.

When comparing lists of acceptable foods on any low carb diet, you’ll see differences. You’ll also see differences in what levels of carbs are going to result in weight loss, and where those carbs should come from. In some diets, even slow burning carbs like dried beans are forbidden in the first phases. In other diets, all carbs, as long as they are slow burning carbs, are just fine.

This is not simple, but it is all a matter of opinion, personal preference, and what works for you. If you’ve been on a diet that includes such slow burning carbs as brown rice, black beans, and quinoa, and haven’t seen any results, this diet may not be for you. Individuals process carbs differently. Simply following a diet according to a low-glycemic index (the amount of carbs in a food) may not be what you need to lose weight, or it may be, but it’s a good way to start understanding how your body processes carbohydrates.

The Protein Process

Years ago, people were going on all sorts of vegetable and fruit only diets. Then there were the whole grain diets. None of those diets are part of our vernacular today, but the diets that are high in protein and low in fast-burning carbs are. Protein is essential for building muscle, which burns fat, and keeps us strong. Protein is a building block, just like other nutrients we know to be essential.

No matter which diet you follow today, if it includes a balanced approach to good sources of protein and carbohydrates, it is most likely a respectable weight-loss program. Human beings cannot live on protein alone, nor does any proper diet developed by a health professional suggest otherwise.

There was, actually, a myth around high protein, low carb diets for years. Nowhere in the mainstream market of dieting did a protein-only method for weight-loss exist. Even one of the most popular diets for decades that suggested adding more servings of proteins at every meal, actually formed the basis of their diet on ingesting more vegetables than protein. People got seriously ill, even fatally ill, by eating only protein, but this approach was never approved or suggested by any mainstream diet.

Eating a diet that’s rich in protein is not difficult for the most part. Protein from many sources, including dairy products, eggs, cheese, meat, poultry, and seafood is suggested in most low-carb diets. Because most proteins are also low carb, or no carb, it makes sense to eat a lot of these foods when on a low-carb diet. And because it’s almost impossible to over-indulge in protein, it’s a safe bet that you will practice portion control more easily.

It’s rare to see a person eat a whole roasted chicken, but a huge plate of pasta can disappear quite easily at one sitting. The diet systems may vary in exactly how much and which sources you should get the majority of your protein, but most well-respected diets include a good portion of protein each day, balanced with a variety of healthy carbs.

The Fat Fact

This seems to be where the division lies in many low-carb diets. Some diet plans say simply that you can’t get “fat from fat.” Other diet plans are so concerned with fat intake that they allow more carbohydrates if it means avoiding fat, as is the case with most ‘lite’ foods. If you check the labels, you’ll often find that “low fat,” “reduced fat,” and “light or lite” means added sugars to tweak the flavor.

The reason is simple; fat is flavor. That’s why one mainstream low-carb diet recommends eating regular, full fat foods, such as regular mayonnaise, sour cream, and even whole milk or heavy cream. While other low-carb diets have fats restricted by eating only fat-reduced dairy, dressings, etc.

The debate over fat is not easily settled. Fat is essential to your body’s, including your brain’s, health. Fat gives food flavor. Fat also makes you feel full. Without fat in your diet, your body will suffer. However, it’s also important to remember that it’s the type of fat you eat that matters. Fat that naturally occurs in nuts and avocados, for instance, are considered by most diets as essential elements. Added fats for cooking and serving foods, such as olive oil, are often included in healthy fats, but not in all stages of all diets. It all depends on which diet you’re following. Clear as mud, right?

So what is the truth? Should you eat whole grains and black beans on a low carb diet or stick to celery and broccoli? How much protein is enough protein? Should you eat eggs fried in olive oil or poached in water? Are fats good or bad for you? The fact is, the answer is different for different people. Some people respond very well to a high protein diet with added fat, while others simply don’t. Some people lose weight eating a diet that’s rich in whole grains, while other people gain weight. The best thing anyone can do is get all the information, then use your own common sense to decide what works for you. Keep a journal as you add and subtract foods from your diet, then do what works best for you.

Low Carb Holiday Recipes

Celebration Turkey Wild Rice Soup

1/2 cup wild rice, cooked according to package
2 tsp olive oil
3 celery stalks, chopped small
1 onion, diced small
1 tsp dried sage
6 cups turkey or chicken stock
2 cups finely chopped cabbage
2 cups cooked turkey or chicken, cut small
1/4 chopped parsley
1 Tbsp balsamic vinegar

In a large soup pot over medium heat, put olive oil, celery, onions, and sage, cooking until celery and onions are softened, about 4 or 5 minutes.

Pour in the stock, add the cabbage, stir and turn heat down to low, cover pot loosely, and simmer for 25 to 30 minutes or until the cabbage is soft.

Add the turkey, cooked wild rice, and parsley, and simmer very slowly (without bubbles), uncovered, for about 15 to 20 minutes.
Remove from heat and stir in the balsamic vinegar, taste and adjust seasonings, adding more balsamic vinegar, salt, and pepper as desired.

Devilish Spicy Eggs

12 large eggs
1/4 cup mayonnaise
1 jalapeno, seeded and finely chopped (optional)
1 teaspoon grated onion
1 tablespoon ground cumin
1 tablespoon good mustard
1 teaspoon cayenne pepper
salt and black pepper to taste
paprika to taste
parsley for garnish

Fill a large pot with cold water and add eggs along with a tablespoon of white vinegar (this helps keep the white from leaking out of any cracked shells.)

Bring the pot to a good rolling boil, put cover on pot, remove from heat and let stand for exactly 13 minutes.
Meanwhile fill a large bowl with ice cubes and cold water and set in sink.

As soon as timer goes off, remove eggs from water and immediately put eggs in ice water bath to cool quickly (this prevents the yolks from turning green.)

When the eggs are cold, peel. (Hit egg on fat end then roll to crack completely to make peeling as easy as possible.)

Taking a sharp knife, cut the eggs in half lengthwise and remove the yolks carefully, putting them in a bowl.

Add to the yolks the mayonnaise, jalapeno, cumin, mustard, and cayenne pepper. Mix together until smooth and creamy, then stir in salt, black pepper, and paprika to taste.

Fill egg white halves with yolk mixture. Top with a sprig of parsley if
desired.

Store in refrigerator until needed and serve cool.

Makes 24 appetizers.

In conclusion, the holidays are a tough time of year to stay on track with your fitness plan. But with a little planning and ingenuity, you can keep the fitness level you’ve worked hard for all year – AND partake in all the holiday fun. Train hard and good luck!

Forest

P.S. If you liked this post, you’ll love my Holiday Fat Zapper package – and you’ve got just one more day to grab a copy of it at almost 50% off. Click the link below for details:

Holiday Fat Zapper

Do you accept your annual fat gain (‘winter layer’) as a fact of life – and just plan on un-doing the damage come the new year?

If you answered yes to this question, you’re not alone.

According to nytimes.com, the average person puts on one pound during the holiday season.  Sensational claims of five to tens pounds of fat gain turn out to be greatly exaggerated …

However, this is still bad news.  Here’s why:  according to another report in the New England Journal of Medicine, most people never lose that pound … which means the holiday season is a major contributor to midlife weight gain.

So what to do?  Over-indulgent meals, parties, office temptations and more abound.  And a busier-than-normal schedule typically leads to inconsistent workouts this time of year.

The solution is simple – a meal plan and workout schedule that’s designed to help you stop that winter layer in its tracks … one that can even help you lose some fat over the winter months.

This is where my Low Carb Holiday Fat Zapper Package comes in.  It’ll give you a complete low carb diet plan – along with a short and effective workout routine – to help you ‘flip the script’ this holiday season and make some serious progress towards your fitness goals.  And I’m offering it at a special introductory price this black Friday weekend … click the link below to check it out:

http://nogymnoexcuse.com/holidayfatzap/

Thanks

Forest

With a single kettlebell and mastery of a few basic exercises, you can work every muscle in your body in about 20 or 30 minutes.

So if you’re looking to get a great workout but you don’t have a lot of extra time, you want to know what the most effective kettlebell exercises are …

The answer to this question is highly dependent on several factors, such as:

• Specifically what you’re trying to accomplish with your training (some exercises are going to be more effective for building strength, some better for losing fat, etc.)
• Your current fitness level (certain exercises and modifications are better for beginners, while others would work better for advanced folks)

That being said, for 98% of individuals who just want to get a time-efficient workout, lose some belly fat and gain a bit of lean muscle, the most effective kettlebell exercises are the basic ones.  There’s just no need to master more than a handful of moves to reach your goals.

Taking this to an extreme, you can get great benefit from doing just two exercises – the swing and the Turkish get up.

Why the swing and the get up?

In the HardStyle kettlebell training method, everything is built upon mastery of the swing and the Turkish get up. The swing is the ‘base’ balistic exercise, and the get up is the ‘base’ grind.

And this makes perfect sense when you analyse the rest of the basic kettlebell moves (the goblet squat, the clean, the press, and the snatch) …

For example, in the clean and the snatch, the ‘bottom’ position is identical to the swing; so if you don’t really, really have the swing down, your clean and snatch are going to be jacked up.

And the Turkish get up is fantastic for strengthening your wrists, conditioning your forearms, and building the necessary shoulder mobility and stability for doing a great press and snatch. If you can’t lock out the ‘bell overhead at the top position of a get up properly, you sure as heck won’t be able to while you’re doing a clean or a snatch.

Swing and get up instructional videos

Here are two videos I made that show you how to do the swing and the Turkish get up:

Swing and get up workout

Based on the info I’ve provided so far in this article, here’s a sample workout:

Start with a 10 minute warm-up – pick three or four body weight exercises like push ups, squats, sit ups, etc. and put them together into a circuit – do 10 reps of each about two-three times through. Make sure to chose movements that hit different parts of your body – for example:

• 10 body weight squats
• 10 push ups
• 10 sit ups

Repeat this sequence 2x without rest

• Now grab your kettlebell.  We’ll start with sumo deadlifts.  Do two sets of 10 slow and deliberate reps, emphasizing the stretch in the back of the legs.
• Next, perform five sets of 15-20 reps of kettlebell swings.  Take 30 seconds rest between sets.
• Finally, do three Turkish Get-Ups on each side, switching sides with each rep.

Cool down and you’re done for the day!  This workout should only take you 15 or 20 minutes, but it’s guaranteed to leave you smoked if done with the proper intensity.

The most effective kettlebell exercises are the most basic ones.  The swing and the Turkish get up are a great place to start.  In fact, if I had to pick just two moves to work every muscle group in my entire body, these would be the ones I would choose.

Thanks for reading and talk soon -

Forest Vance, MS, RKC II, CPT

P.S. One caveat:  Relying on just two exercises for your fitness program can get a little boring.  Effective is one thing … enough variety to keep things interesting and being able to stick with a program for the long term is another.

My 10×10 Kettlebell Solution system gives you 10 exercises to work with (mostly kettlebell moves, with a few body weight exercises mixed  in) and uses these to build 10 different workouts done over 10 weeks time.  It’s designed for folks who want to lose fat, gain lean muscle, and transform their bodies.  And it strikes a great balance between effectiveness and fun!

Click the link below to check it out:

The 10×10 Kettlebell Solution

Vibrams Five Finger Shoes

In a recent study done at the University of the Witwatersrand in Johannesburg, South Africa titled “Shod Versus Unshod: The Emergence of Forefoot Pathology in Modern Humans?”, the feet of 180 humans from three different population groups (Sotho, Zulu, and European) were compared to one another’s, as well as to those of 2,000 year-old skeletons.

The researchers concluded that before shoes were invented, people had healthier feet. The modern Zulu population, which often goes barefoot, had the healthiest feet in the study.  Europeans, the habitual shoe wearers, had the most foot problems.

The footwear (or lack thereof) you do your workouts in – be it body weight exercises, kettlebell training, or even running – has a huge impact on your balance, strength, and coordination.  The above mentioned study is just a small example of a current thinking that most training is probably best done with no shoes at all.  And here are five specific reasons why:

1. Proper gait

Wearing shoes makes natural gait impossible. And chronic shoe wearing can result in lower and upper back pain.

2. Improves balance

This is almost immediate.  Just try it and report back.

3. ‘Feel’ the floor

Going barefoot allows you to build a nice strong base from the ground up. Also, cross trainers or running shoes may have elevation in the sole as to pitch your feet forward and impair mobility.

4. Strengthen the foot muscles

You get this only with barefoot (and minimalist footwear) training. Plus you can use your toes to grip things better.

5. No tension loss

If you follow Pavel’s teachings, you know that tension is strength. So cushy shoes are out.

So now you’re hopefully convinced to at least give barefoot training a try.  But you’re scared you’ll step on glass, dog poo, etc.  Enter Vibrams Five Finger Shoes.

From WikiPedia:

Vibram Five Finger Shoes are a type of minimalist shoe manufactured by Vibram, originally marketed as a more “natural” alternative for different outdoors activities (sailing, kayaking, canoeing, and as a camp or after-hike shoe).  The footwear has thin, flexible soles that are contoured to the shape of the human foot, including visible individual sections for the toes. Vibram FiveFingers are meant to replicate being barefoot and allow for the natural biomechanics of the foot to work.

I personally have a pair of Vibrams that I love and wear for most of my training. Barefoot training does sound glorious and romantic, but what if, for example, you want to train outdoors?  Your first encounter with a sharp object can make you think twice.  And Vibrams are a great solution.

In conclusion, barefoot training has a ton of specific benefits, including improving gait, balance, and ground feel, as well as strengthening of the foot muscles and preventing tension loss.  If you aren’t ready to go totally barefoot just yet, Vibrams Five Finger Shoes are a great alternative.

Thanks for reading and talk soon -

Forest

P.S. If you liked this post, also please make sure to sign up for my weekly newsletter by dropping your name and best email into the box at the upper right of the page!

I was afraid you’d take it out of context (it’s a just a very small part of the 10×10 Kettlebell Solution workout plan).

And I was worried it’d be too tough (it’s a somewhat advanced workout that you don’t attack until the eighth week of the ten week program).

But I figured what the heck

So here you go – a sample workout from the 10×10 Kettlebell Solution.  Enjoy!

Week 8

*Warm up – Do five Turkish Get Ups on each side. Start easy – with no weight at all or a light weight – and work up to a heavier weight with each rep. Switch sides after each rep.

*Perform the first exercise in each pairing. Immediately move to the next exercise (or exercises) and complete the prescribed number of reps. Rest :30 and repeat each sequence a total of three times.

1a: 8 reverse lunges
1b: pull ups – one rep short of failure

2a: 6 kettlebell presses
2b: 20 body weight squats (explosive tempo)

3a: 25 kettlebell swings (your choice)
3b: 15 push ups

*Finish with static stretch of tight muscle groups

Train hard, and talk soon -

Forest

P.S. There are still two days left to grab your fast action bonuses (’4 Secrets of Kettlebell Success’ video and report) – click the link below to learn more:

http://10x10kettlebells.com/

Reaching your fitness goals isn’t complicated – in fact, it’s actually quite formulaic.  Whether you’re trying to lose belly fat, tone up, or just get healthy and improve your quality of life, your ultimate success boils down to 4 simple steps.  Here they are:

Step 1 – Determine your exact fitness goals

This is always the first thing I cover with a new/prospective training client.  And I’m convinced that a big reason most people can’t stick with a fitness program and make real progress is a lack of clearly defined goals.

Be as specific as possible here.  Ask yourself questions like:

What are your top 3 fitness goals?

What areas of your body do you want to focus on?

Do you have a specific weight loss goal?  What is it?

By what date do you want to reach your goal?  Why?

Step 2 – Formulate a plan

Determine exactly how you’re going to reach your goal(s).  What workout routine will you use?  How are you going to change your eating habits?  What kind of equipment (if any) will you need?  Where are you going to work out?

My honest recommendation is to find and work with a skilled and qualified fitness professional in your area. I’m obviously a personal trainer myself and a bit biased … but the huge advantage is that they’ll be able to design a plan specific for your exact goals that’ll help you reach your destination in the fastest and most efficient way possible.  You won’t have to piece everything together, waste tons of time and cross your fingers that it works.

If you can’t do that for whatever reason, the second best option would be to follow complete pre-existing and already done-for-you plan that’s specific to your fitness goals.  Here are a few options to get you started:

TheFitnessMonster.com – The blog you’re reading right now has over 200 posts with free workouts, nutrition tips, training videos, and a whole lot more.

TheFitnessMonster.com

My Programs + Products – This is a complete list of my programs and products … these are all about as pre-planned as you can get.  Save time and hassle, pick a program that’s specific to your goals, grab a copy and get moving:

My Programs + Products

KettlebellBasics.net – Another blog of mine with a wealth of completely free information about kettlebell training.

KettlebellBasics.net

Recommended Resources – A list of more stuff that’ll help you out – Dragon Door kettlebells, the GymBoss timer, etc.

Recommended Resources

Step 3 – Take Massive Action

Now you know exactly what goals you’re working towards … and you’ve formulated a very specific plan.  It’s time to take massive action!

It’s simple really – you just have to follow your plan.  Put in the work.  Be consistent.  Don’t miss workouts or cheat on your meal plan.  And stick with it!

Step 4 – Adjust course as needed

It’s important to monitor your progress once you get going with your program.  If it’s working, awesome – keep it up.  If it’s not, make necessary changes – reduce your calories a bit more if you’re trying to lose fat, tweak your program slightly to focus on your target muscle groups, etc.  Keep closely tracking what you’re doing and adjusting as you go until you reach your ultimate goal!

I just outlined the ultimate formula to you need to follow to lose belly fat, tone up, and be healthy.  It’s simple … set your goals, formulate a plan, take massive action, and adjust course as needed until you reach your destination.

If you have any questions or comments, I’ve love to hear your thoughts in the comment section below. And keep working hard!

Forest

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