Rapid Fat Loss Meal Plan (sample day)

boot camp

We have been getting a lot of questions about the diet approach we’ll be using for our upcoming 30 Day Rapid Fat Loss Challenge.

Here is the thing. I am not a big believer in diets. I think it gets folks in the wrong mindset. A much better and lasting approach is to look at it as a shift in eating habits in general, for the long haul.

That being said, part of the point of the challenge is to provide you with a blueprint, an exact plan of what you need to do to lose weight as fast as humanly possible. And I am always learning and trying to stay on the cutting edge of new research in nutrition and exercise, so I make sure to update and improve and tweak things each time we do a challenge.

I thought I would provide you with a sample day of eating, so you could get a “sneak peak” of what we’ll be doing.

And, of course, even if you don’t end up signing up for the challenge, hopefully this sample meal plan will be useful to you as well!!

 

Notes:

** This meal plan is for an approx. 150 pound female, and would be adjusted up or down depending on your specific situation.

** I have no financial motivation for recommending shakes and bars here. I am not trying to sell nutritional products or anything. It is just more convenient to be frank and is what I do myself. We will provide different meal plan variations though if you decide to sign up for the challenge.

 

Rapid Fat Loss Meal Plan (sample day)

7 AM

— 8 oz water
— 5 ice cubes
— 1 serving fruit of choice – apple, orange, etc.
— unlimited veggies – spinach leaves, kale, etc.
— 1 scoop protein powder – whey/hemp/etc.
— 1 tbsp almond butter

 

11 AM

— 3-5 oz chicken/turkey/fish/etc. (protein)
— salad w spinach leaves, broccoli, tomatoes, cucumbers, etc.
— 1/2 cup black/kidney/garbonzo beans
— 2 tbsp olive oil and vinegar dressing

 

3 PM

— minimal ingredient, low sugar, low processed protein bar – OR
–home made protein bar (recipe will be in Rapid Fat Loss Challenge guide)
— apple or orange

 

7 PM

— 3-5 oz chicken/turkey/fish/etc.
— ulimited veggies
— 6 tbsp brown rice

 

That’s it. Easy, right?

Again – if you’re thinking about signing up for the challenge, make sure to do it soon, HERE. And either way, I hope the meal plan above has at least got you thinking about cleaning up your eating in a positive way!!

Thanks, train hard, and talk soon –

Forest

FVT Rapid Fat Loss Challenge – 3 Tips to Prepare

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WoW! We are off to a fast start with Rapid Fat Loss Challenge registration. The truth is with our current set up we can accommodate 35 people, 40 MAX for this event … so we will have to cut off registration at a certain point if it keeps going at the current pace. Just FYI 😉

Get details on the challenge and reserve your spot here:

=> 2014 FVT 30 Day Rapid Fat Loss Challenge

 

Now the Challenge does not officially start until the 18th of February. But you should most definitely be doing some things to prepare. Here are three tips to help you get ready for the FVT Rapid Fat Loss Challenge:

 

1 – Work out at least three days per week

If you’re not working out at all right now, start right away. You’ll be off to a MUCH faster start if you’ve got at least a baseline level of fitness developed when you start the challenge.

Don’t know where to start? Try this 15 minute body weight – only workout:

 

2 – Start logging your food

We will be logging our food for the duration of the challenge, and it’s SO key to your success. Get in the habit starting now. My favorite tool is MyFitnessPal – they have an app for your smartphone and it makes it super easy.

You will probably find that just the exercise of logging your food makes you much more aware and as a result you end up eating better.

 

3 – Get social support

You MUST have your friends, family, and co-workers on board with what you are doing for maximum success. So take this opportunity to talk with them and let them know you’ll be participating in this challenge, and get their support with making healthy food choices, supporting your daily workouts, etc.

 

Okay that’s all I got for ‘ya today. If you’re thinking about registering for the Challenge, make sure to reserve your spot as soon as you can HERE. And we’ll talk soon!

– Forest Vance
ForestVanceTraining.com

Rapid Fat Loss Challenge Registration Open NOW (time sensitive)

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Nicole lost over 15 pounds in 30 days in a FVT Rapid Fat Loss Challenge last year!

Registration for the FVT 30 Day Rapid Fat Loss Challenge is now officially open!!

=> Click here for all the details and to reserve your spot

 

If you are:

— Ready to get a rapid start to your new fat loss program
— Stuck at a weight loss plateau and need a short burst of motivation to snap you out of it
— Just looking to lose a lot of body fat in a short period of time

This is the PERFECT program for you.

You’ll get admission to several boot camp workouts at FVT, a special rapid fat loss workout and meal plan, before and after measurements, access to a special private Facebook group, eligibility for cash prizes, and a whole lot more …

=> Click here for all the details and to reserve your spot at the FVT 30 Day Rapid Fat Loss Challenge now (hurry, registration open for a limited time)

 

Thanks, enjoy your day, and talk soon –

Forest Vance
Owner, Head Trainer, FVT Boot Camp and Personal Training

February 2014 Challenge Workout

Brand NEW FVT Challenge Workout this month!

 

Set up is FIVE exercises:

— KB swings (standard weight is 24k for men, 16k for women)

— hand release push ups (from the toes for men, from the knees for women … each rep, at the bottom, take your hands off the floor)

— walking lunges (lightly touch your knee to the ground on each rep; each step counts as one)

— inverted rows (either suspension trainer or Lebert Equalizer … knees are bent, feet flat on the floor … any grip … touch the ground with the body and chest to the level of the hands on each rep)

— burpees (no push up at the bottom, clap hands above the head at the top of each rep)

 

Get as many reps as you can of each exercise in 60 seconds. Rest for 30 seconds between exercises. Do three rounds total, resting for 60 seconds between rounds. Your score is the total number of repetitions you do in the workout.

 

Score benchmarks:

300 – great

375 – amazing

450+ – world class

 

Good luck! You’ll need it 😉

 

PS – I have a SPECIAL challenge for you this month.

If you hit “world class” level on this workout either:

1 – at the FVT Studio, witnessed and approved by a FVT trainer
2 – on your own, and send in video proof

I’ll send you a free FVT T Shirt of your choice.

NOW – please use good form. Be safe. I do not want to be seeing workout videos with horrible form. In fact, if you send me one and your form is sloppy, I will not even watch it.

Same goes at the studio. The workout must be done at the prescribed level with impeccable form throughout and witnessed AND approved by an FVT trainer.

Look forward to seeing the results 🙂 And good luck!

Forest

Meet 2013 Rapid Fat Loss Challenge Winners Jimmy and Nichole

Another FVT Rapid Fat Loss Challenge is right around the corner. We’ll be opening registration early next week.

Wanted to post a couple of videos that we shot last year at our “rapid fat loss end party” celebration to get you excited 🙂

We brought the winners up to claim their prize(s) … and on a whim, I put ’em on the spot. We caught their comments on camera, and they shared some great workout and diet tips. Check out the videos below:

BTW, I am still just blown away at the results we achieved in our last Rapid Fat Loss Challenge.

A couple of pretty darn impressive stats –

  • Six people in double digits (that’s 10 pounds or more of weight loss in 30 days)
  • 126.4 total pounds lost – among a total of 15 participants that made the final weigh-in. That’s an average of 8.43 pounds per person!

 

YOU can be next. Registration for our next challenge opens early next week. Keep an eye on your email inbox – and make sure to send any friends, family, or co-workers that are interested to this page:

=> https://www.forestvancetraining.com/7-day-rapid-fat-loss-blueprint-free

So they can sign up for our email list, too, and get “first dibs” on entry to the challenge.

 

Thanks, and talk soon –

Forest Vance

Owner and Head Trainer, FVT Boot Camp and Personal Training

NEW FVT 7 Day Rapid Fat Loss Blueprint (updated for 2014)

The NEW and updated-for-2014 version of the FVT 7 Day Rapid Fat Loss Blueprint is now available.

7 day rapid fat loss blueprint 2014

I’ve put together an all-new workout and meal plan to help you lose as much fat as humanly possible in 7 days – based on what’s working NOW to get our clients at FVT such phenomenal results.

We’ve also included a bonus 15 minute follow-along video workout you can do anywhere – in about 15 minutes, using just your own body weight. Perfect to give you a little “sample” of what we do if you’re considering coming in for a trial session – OR if you’re an existing client who just wants to get an extra workout in at home between sessions at the studio!

Click HERE to grab your copy now

Free Hybrid KB Strength Workout

I have a hybrid kettlebell strength workout for you today.

The important thing to keep in mind, to get the very most out of this one, is to use the heaviest weight you can handle with perfect form. NOT so heavy that you get sloppy. But, you gotta challenge yourself.

Otherwise, it won’t be nearly as tough.

Here we go – let’s get right to it:

 

Hybrid KB Strength Workout

First, do:

Turkish get ups – 5 each side, switching sides each rep

Do one or two TGU’s on each side with no added weight first – ‘naked’, as they say – and increase the weight progressively each set, until you’re really challenging yourself on reps 4 and 5.

Then, on to:

(Pair 1)

Double KB squat to press – 6 to 8
Band pull apart – 12 to 15

Repeat for a total of three sets each.

Go for it on the kb squat to press. Use as much weight as you can handle with perfect form. Try increasing the weight on the second and/or third set.

For the band pulls, hold a resistance band in front of you, with your arms straight and the band at about eye level. Pull the band apart, keeping your arms straight.

(Pair 2)

Kettlebell crush curl – 10 to 12
Feet elevated close grip push up – 8 to 10

Repeat for a total of three sets each.

Grab a heavy kb and ‘crush’ the ball part of the weight, while you do bicep curls with it. Superset this with a foot elevated close grip push up.

Finish with:

High Intensity Interval Cardio (optional)

30 second sprint
30 second recovery
Repeat 10 times

Run or bike are the preferred modalities for the high intensity cardio. The ‘sprint’ portion should be HARD – like 9 out of 10 intensity. The ‘recovery’ portion should be EASY – like 3 out of 10 intensity.

Whew! Give that one a try, and let me know how it goes.

Also – if you’re looking to finally MASTER your KB training technique – so you can do workouts like these with perfect form, and get the full benefits that kettlebell training can offer – make sure to register for my upcoming kettlebell workshop. You’ll even get a free copy of my Hybrid Kettlebell Strength and Conditioning program when you sign up!

Just a few spots left at early-bird pricing, click the link below for more info:

=> February 1st Kettlebell Workshop @ FVT

 

Have a great day, and talk soon –

Forest Vance, MS, CPT, RKC

PS – If you are:

  • Looking to learn the basics of safe and effective kettlebell training
  • Are already training with KB’s, but having problems mastering good technique
  • Tired of your lower back/forearms/shoulders/etc. hurting after a KB training session
  • Simply love kettlebells, want to discover new training tips and workouts, and spend an awesome day around like-minded kettlebell enthusiasts

You NEED to be at my kettlebell workshop. Details and sign up here:

=> FVT KB Workshop Saturday February 1st

How to Stay Fit While Traveling – 3 Tips

 

Today I wanted to share with you a few tips on how to stay fit while traveling.

I just got back from a trip to Miami, and it was pretty brutal actually – drove to SF on Thursday morning … took a 6 hour flight to Miami … got in at 10pm and was up early the next day east coast time for a day-long meeting … out for dinner and stayed out late on Friday night … up early again for a repeat of meetings and dinner on Saturday … and then up super early and was back in SF by 11am Sunday.

A goal for this trip was to eat healthy and keep the workouts going no matter WHAT, take some notes for you, and share with you when I got back. Here are three things that really helped me stay on track. Hope these help:

 

How to Stay Fit While Traveling (3 tips)

1 – Plan Ahead

I packed a bunch of almonds, some protein bars, and beef jerky on this trip. It turned out to be a life saver to have some healthy snacks – as there were no meals served on the 6 hour flight, and I would have probably broken down and had some crackers or something.

Plan ahead and pack some healthy snack foods to take with you on your next trip!

2 – You can ALWAYS make good eating choices

I got into the airport in SF on Thursday morning and was starving. So I went to grab some lunch before my flight took off, and considered a turkey sandwich … but saw how much bread and other crap was on the sandwich and opted for a chicken salad instead. I know I saved myself a ton of worthless calories – and I felt much better during the flight, too.

I tried to follow this same theme throughout the weekend … and realized that almost ANYWHERE you are these days, you can make good choices, or as least better choices … which is what it’s all about.

3 – Get your workouts in no matter what

It just about killed me to get up a 6 am east coast time on Friday morning – it was still 3 am on the west coast! – but I made it happen because that’s what I needed to do to get a workout in. And I actually felt much better once I started training. I did the same thing on Saturday morning even thought I was out until midnight or so.

So here, make time, do not make excuses, and get your workout in no matter what. Also plan ahead and have a body weight workout handy just in case you don’t have access to a gym.

There you go – three tips to help you stay fit while travelling. These tips may seem simple, but actually DOING them can make all the difference. No excuses – now you can stay fit while travelling!

Thanks, train hard, and talk soon –

Forest

 

PS – If you’re looking to dial in your meal planning and take your fitness progress to the next level, we’ve re-opened registration for the FVT Nutrition Coaching group in 2014. For more info click HERE.