Why you’re NOT getting the fat loss results you should be (and what to do about it)


You’ve been working out – hard – two, three, four or more days per week. You feel like you’re getting stronger, you have more energy, and your overall fitness level is without a doubt improving.

BUT, you’re just not getting the fat loss results you know you could be.

I mean, you’re TRYING to watch what you eat. You know it’s better than it was when you started your workout program. So it’s really strange that you’re not losing at least one or two pounds per week.

Odds are, the reason you’re not getting fat loss results from your workouts is … your diet.

You could very well FEEL like you’re eating pretty good – or at least making an effort to – but actually, you are probably making a few simple (but NOT necessarily obvious) mistakes that are keeping you from losing fat like you should be.

It could be eating sweets and snacks during the day. It could be drinking a beer or glass of wine (or two) each night. It could be going way overboard on the weekends with eating out.

Point is, you THINK you are eating good most of the time … but it’s simply not enough to get you where you want to be. You need a plan, some guidance, and accountability in your nutrition planning to help you reach your goals.

Enter the FVT 28 Day Rapid Fat Loss Challenge.

The 28 Day Rapid Fat Loss Challenge is all about losing as much fat as humanly possible in 28 days.

We’ll provide you with a complete meal planning and workout blueprint – as well as the needed support and encouragement – to make sure your fat loss challenge experience is a success! …

You’ll get access to a our private Facebook group, where you’ll be able to interact with other folks here who are participating in the challenge, share things like healthy recipes, get your questions answered and more …

You’ll get FREE admission to a special “Secrets of Rapid Fat Loss” Online Event on Thursday, January 28th at 12 noon – in this special live online event, Forest will cover the Rapid Fat Loss Meal plan in detail, and answer any questions that’ve come up during the couple days of the Challenge diet …

And the first, second, and third place Fat Loss Challenge winners will get $300, $200, and $100 respectively!

Click here for all the details and to reserve your spot at the Challenge now

Bottom line is this. If you’re working hard at the gym, but aren’t getting the fat loss results you KNOW you should be … you need to take a serious look at your diet.

And if you need a plan, as well as the support and encouragement to make it happen, you need to sign up for our upcoming 28 Day Rapid Fat Loss Challenge.

Look forward to seeing you at the kick off!

– Forest Vance
Owner, FVT Boot Camp and Personal Training

 

28 Day Rapid Fat Loss Challenge Registration is LIVE!

Okay – registration for the FVT 28 Day Rapid Fat Loss Challenge is officially LIVE!

strong chick

This is a shorter-than-usual registration period … AND, due to space limitations, we are also having to limit total sign ups to 30 … so check it out and grab it your spot now at the link below:

=> Details and sign up for the FVT 28 Day Rapid Fat Loss Challenge (starts January 26th)

Thanks –

– Forest Vance
Owner, FVT Boot Camp and Personal Training

PS – We’re SUPER excited about the upcoming FVT 28 Day Rapid Fat Loss Challenge!

January 2016 Challenge Workout

photo (23)

We’re back with another one of our monthly Challenge workouts.

Folks come to FVT to lose fat, build muscle, and feel great … but they also want fun and challenging workouts to keep them motivated and excited! And that’s what our monthly challenges are all about.

We rotate through three different Challenges each month over the course of each year, and each one is scored or timed in some way. So these sessions are also a great way to see how one’s fitness level improves over time.

This month, the FVT Band Challenge Workout is BACK for 2016 … but with a few important improvements.

Check it out:

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2016 FVT Band Challenge

** Complete ALL the “tests” at the grey band level and earn a grey FVT band! (if the workout is done at a boot camp at our facility)
** Complete ALL the “tests” at the black band level and earn a black FVT band! (if the workout is done at a boot camp at our facility)

1 — KB swings – 16k for women, 24k for men

Clcok will be set for 30 second intervals. On each interval, 10 swings will be performed. Rest period is the time between the 10 swings are finished and when the next 30 second interval starts. Repeat for a total of 10 rounds.

10 sets of two hand swings with prescribed weight listed above = grey band
5 sets on each side of one hand swings (alternating hands each set) with prescribed weight listed above = black band

2 — Push ups – knees for women, toes for men

Elbows and upper arm BREAK parallel, no exceptions … body stays in a totally straight line, no hip sag or “A frame” … no adjusting the knees, hands or feet during the test.

Body cannot touch the floor at the bottom of a rep; cannot lock out and rest at the top.

15 for grey
30 for black

3 — Pull ups

Any grip (pull up or chin up)

women – 15 sec hold over bar = grey, 1 rep = black
men – 1 rep = grey, 5 reps = black

4 — Burpees

Thighs and torso much touch the ground at the bottom of the movement. Full extension of the body – knees, hips, and upper body – as well as a jump and clap of the hands over head – must be completed at the top of each rep.

15 in one minute = grey
20 in one minute = black

NEW – 2nd degree black band qualification!

Invidiuals who successfully complete the black band will get the opportunity to qualify for a 2nd degree black band.

To get the 2nd degree black band, one rep of a strict overhead kettlebell press must be performed with an 18k (women) or 32k (men) kettlebell on each arm.

The kettlebell must be cleaned to the shoulder with one hand in smooth motion.

The kettlebell must come to a complete stop at the shoulder.

The hand of the pressing kettlebell must start under the chin.

There will be no bending of the knees or leaning to the side as the kettlebell is pressed overhead.

The kettlebell must come to a complete and controlled stop at the top of the movement.

The kettlebell must be lowered to the ground in a controlled fashion.

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We had many folks who successfully maintained their grey and black band statuses – great work.

And also, congrats to:

— Gina V
— Sabrina F
— Ruben M
— Garen H

For earning their 2nd degree black bands!

Keep up the great work, and until next time –

– Forest Vance
Owner, FVT Boot Camp and Personal Training

Rapid Fat Loss Challenge

Well, another FVT Ultimate Challenge Workout is officially complete.

3 hours of kettlebell lifting, running, push ups, pull ups, and burpees … such a fun, high energy, positive group … AND, we raised a total of $1100 for the Sac SPCA!

Awesome work everyone.

Doing events like this, while admittingly is a LOT of work, is also SO much fun. The comradery that’s built and the true comminuty aspect – I think it’s one of the biggest things that separates FVT from your typical “big box” gym.

That’s why we are commiting to putting on some kind of event at the studio at least once per month in 2016. And the next one we have coming up is our Rapid Fat Loss Challenge.

Here’s how the Rapid Fat Loss Challenge works:

— You’ll get a specific meal plan and workout guide to follow

— You’ll get access to our private Facebook group where you’ll be able to interact with other folks who are participating in the challenge, share things like healthy recipes, and stay motivated

— We’ll hold special workouts for the Challenge, where you’ll have a chance to meet with and see everyone involved and stay pumped up

— And, there will be cash prizes for the winners!

So if you are interested, keep an eye on your email inbox – registration will be opening later this week.

And again, AWESOME job to all who came out and participated in the Ultimate Challenge Workout last Saturday.

Have a great Monday, and talk soon –

– Forest Vance
Owner, FVT Boot Camp and Personal Training

Free Meal Planning Guide – How to Lose 10 Pounds in 30 Days

healthy meal idea

The other day, we put up a blog post on the concept that you can’t “out-exercise” a bad diet.

If you missed that post, you might want to go back and check it out HERE – to sort of pre-frame today’s topic.

I wanted to follow up with a piece on an actual sample meal plan that you can follow – this is more of the actual information, last time was a bit more of the motivation.

This plan is pretty much what we will be doing in the 30 Day Rapid Fat Loss Challenge we have coming up at the studio very soon.

But I thought that I would post the whole outline of the meal plan, so that you can benefit from it and start seeing results, whether you sign up for the challenge or not.

Let’s dive right in!

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Free Meal Planning Guide – How to Lose 10 Pounds in 30 Days (FVT 30 Day Performance Nutrition Challenge Meal Planning Guide)

The rules of the Challenge are simple. If you follow the meal planning guidelines outlined below for a full day, you get one point. If you do NOT follow the guidelines, you get zero points. You need 27 points to complete the Challenge.

This is a simple, VERY do-able meal plan plan … for the 30 days of the Challenge AND beyond!

The FVT 30 Day Performance Nutrition Challenge Meal Planning Guide

DO eat:

– lean proteins like beef, chicken, pork, and eggs
– lots of vegetables
– some fruit
– nuts and seeds
– healthy fats

Do NOT eat:

– Refined carbohydrates – bread

pasta, cereal, etc
– Processed foods
– Refined sugars
– Liquid calories (fruit juice, soda, and alchol) (you CAN have an optional glass of red wine in the evenings) (you can also have a cup of coffee or two in the morning)

Additional Considerations:

– For the purposes of this challenge, we are going to eliminate dairy. You can re-introduce it at the end if you can tollerate it … but you might be shocked at how great you feel after you cut it out for 30 days! Have a teaspoon or two with your coffee in the morning if you must, but no more.

– Same goes for grains. No bread, pasta, cereal, etc. You can re-introduce it at the end if you can tollerate it … but you might be shocked at how great you feel after you cut it out for 30 days!

– You CAN have legumes … taking out grains and other carbohydrates you are likely eating a lot of now, can make it tough to get ENOUGH calories … so adding legumes is a fine way to add some “bulk” to your diet.

More details:

– Log your food every day using MyFitnessPal. Shoot for about 10 calories per pound of body weight per day to start, and adjust up or down as needed as you go.

(Example – 150 person would eat 1500 calories per day to start.)

– Shoot for a mix of about 40% carbohydrate, 30% protein and 30% fat. A simple way to do this is think about building each meal with 1) a protein 2) a carbohydrate (veggie or fruit) and 3) a healthy fat.

– Keep it simple. Plan out your days / weeks ahead of time, and eat the same meals most of the time.

– Eat four to five times per day – whatever fits your schedule and total calorie target best.

– Drink half of your body weight in oz of water per day. (Example – 150 pound person would drink 75 oz of water each day.)

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Boom!

There you go.

That’s the plan we used at the last Rapid Fat Loss Challenge, where the top three finishers all lost over 15 pounds, and the AVERAGE participant lost 7.6.

It’s also the plan that I personally used to get to my lowest body fat percentage EVER, in preparation for a photo shoot last year.

Again – you can follow this plan to get great results on your own. You have all the info you need in this post. You just need the willpower to make it happen!

Or, if you want some accountability, group motivation, and even some incentive to win cash prizes if you lose the most weight in 30 days … you might consider participating in our upcoming 30 Day Rapid Fat Loss Challenge.

More details on registration opening very soon 🙂

Hope your 2016 is off to a great start, and have a great day!

– Forest Vance
Owner, FVT Boot Camp and Personal Training

PROOF That You Can’t “Out-Exercise” a Bad Diet

eating while running

I’m going to remind you of something that you probably already know –

You can’t out “out-exercise” a bad diet.

At least, it is VERY difficult to do so.

Let’s just take an “average” meal out to eat as an example. You start off with a beer, a salad with ranch dressing, and a slice of bread or two. Your main course is a medium size steak and some french fries. Then you have a bit of ice cream for dessert.

Nice meal – but for most people, a somewhat typical for a night out to eat, yes?

Well, depending on portion sizes, this meal totals up to around 1500 to 2000 calories.

So – what would you have to do in terms of exercise, to BURN that many calories off?

Well, we have a Ultimate Challenge Workout plan and our studio this weekend, which basically consists of two, 45 minute Boot Camp workouts, in addition to running a 5k.

It’s around two and a half to three hours of pretty intense activity (with a few short breaks) … which comes out to approx 1542 calories burned, TOTAL, for a 170 pound person.

So yes, it IS possible, for maybe an elite athlete who is training two, three, four hours per day, most days of the week, to “burn off” a meal like the one we broke down above …

But for the average, somewhat sedentary adult … who exercises maybe 30 minutes per day, three to five times per week … it ain’t gonna happen 😉

The moral the story is, if you want to get the BEST results from your fitness program, it is SO important to be just as dailed in and consistent with your DIET as you are with your training.

So let’s do this, and make 2016 our BEST fitness year yet!

– Forest Vance
Certified Fitness Nutrition Coach
ForestVance.com

PS – If you’re looking for more direction, support and accountability with your nutrition / diet program, couple of things that might be of interest to you:

1 – If you’re in the local Sacramento, California area and can come train with us in person – we’re opening registration for a 30 Day Rapid Fat Loss Challenge in the next week or two at our training facility. Stay tuned for details if you’re interested.

2 – I am opening up a handful of spots THIS week in my distance/online coaching program. With this program I will give you a specific meal plan to follow, as well as the personal support and accountability you need to follow through with it and reach your goals. Stay tuned for more details on this as well.

“Intro to Boot Camp” Event Weds Dec 30th (FREE workout for new clients!)

Hey there – hope you had a great Christmas!

I’m writing today to let you know about a special event we are holding this week.

On Wednesday, December 30th 2015 at 6pm, we’re holding a special “Intro to Boot Camp” Event at FVT Boot Camp and Personal Training – and you’re invited!

At this “Intro to Boot Camp” event, we’ll meet in person at our training studio in the Land Park area of Sacramento, CA and take you through a basic boot camp workout.

This special event is to give prospective NEW FVT clients a chance to experience one of our workouts first hand and see how our program can help with reaching your fat loss, lean muscle gain, and fitness / performance goals.

The BEST part? It’s 100% FREE! The only catch is that you MUST sign up ahead of time and reserve your spot.

So – sign up by entering your information below – and we look forward to seeing you there!

=> Reserve your spot at the upcoming “Intro to Boot Camp” event here

– Forest Vance
Owner, FVT Boot Camp and Personal Training

PS – Do you know a friend, family member, or co-worker who might be interested in this event? Please spread the word and pass this message along their way. Thanks!