Smash Your Fitness Goals In 2012 (five tips)

Some folks think New Year’s resolutions are cliche …

But if they’re a catalyst for change, I personally think they’re great!

I’ve witnessed multiple people begin a successful and dramatic body transformation starting on the first of the year. And if it wasn’t for their New Year’s resolution to lose weight/get in shape/etc., it probably never would have happened.

If you’re looking to lose weight, gain muscle, shape up, or reach any fitness goal in 2012, here are five ‘best fitness practices’ you need to be ultilizing in your program for maximum results:

1. Challenge Workouts

Challenge workouts like we do every month in our group personal training/boot camp sessions at Forest Vance Training … these are awesome to gauge your fitness level and provide a unique challenge.

Here’s an example of one:

7 Burpees
14 Kettlebell Swings
21 Body Weight Squats

5 rounds for time

(I’m putting the finishing touches on a challenge workout report that’s got all of our challenges from 2011 … and it’ll be available very soon to all members of the Kettlebell Basics Weekly Workouts program)

2. Workout Videos

Workout videos are an invaluable tool to help you learn good form and make sure you’re doing exercises correctly.

YouTube has videos on almost every type of workout technique and trick you can imagine; just be careful because in addition to all the good stuff out there, there’s also a lot of bad.

Here’s my YouTube channel where I try to add several new videos each month:

3. Kettlebells

Kettlebell training is hot, hot, hot … and for good reason. It’s a great way to burn fat, gain muscle, and improve your cardio conditioning at the same time.

Be careful, though, and make sure you’re using great form – kettlebell workouts are highly technical, and it’s possible to get hurt if you don’t know what you’re doing.

Get some training from an RKC in your area. Also, you can check out my kettlebells-only website at

4. Done-For-You Fat Loss Meal Plans

Folks want to improve their diets. But at the same time, they don’t want to think about it too much … and I find that people who have the most success typically follow a regimented plan.

Search around and you’ll find lots of diet tips in addition to done-for-you- fat loss meal plans. You can also find more extensive ones at the new and improved Kettlebell Basics Weekly Workouts Program.

5. High Intensity Cardio

Research proves it again and again – high intensity interval training is flat out more effective for burning fat and getting you in great shape than is tradional steady-state cardio.

Here’s an example of a high intensity interval workout:

  • (warm up for five mins.)
  • sprint for one minute
  • jog for one minute
  • repeat this sprint/jog cycle six to eight times
  • (cool down for five mins.)

In conclusion, if you’re not incorporating these ‘fitness best practices’ into your program, you’re missing out. Staying on the cutting edge of what’s working and what’s not is critical to maximize your exercise time … and these five things are a snapshot of the latest and greatest in the fitness world. Work them into your routine for 2012 and see your success soar!

Forest Vance, MS, CPT, RKC II

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