Your 30 Day Rapid Fat Loss Blueprint (workout, diet plan inside)

The FVT Back-to-School Rapid Fat Loss Challenge is coming VERY soon … and to get you physically and mentally ready for what’s to come, I’ve put together a complete (and free) 30 Day Rapid Fat Loss Blueprint for you!

I’ve outlined a complete diet AND workout plan to help you lose as much fat as humanly possible over the next 30 days. Hope you enjoy –

Your 30 Day Rapid Fat Loss Blueprint

Mindset

Getting your mind right is the first and most important step of this process. I wrote all about it on the blog last week – check it out here if you missed it:

=== >> Forest’s Politically Incorrect Fat Loss Story

You’ll learn about the embarrassing event that spurred me to take action on my weight loss goal … and the big lesson I learned from the experience that you can to apply to YOUR situation. Don’t miss this first and most important part of the plan.

 

Meal Planning

Here’s the sad truth – and what NOT to do if you want to lose fat:

You can be working out five or six days a week – but if your diet isn’t dialed in, you just won’t see the progress you’re after.

I posted a sample of my own personal daily diet here on the site not long ago … and I it’s a great starting point as a model for your own meal planning purposes:

=== >> Forest’s Daily Diet

 

Workout

Now don’t get me wrong – a well-thought out and expert-designed workout plan is also key in your fat loss efforts. And when it comes to leaning and toning, losing inches, and changing your body composition – this could well be the most important factor.

Here’s a great workout for you to start with – it hits all your major muscle groups, can be completed in about 30 minutes, and best of all, requires ZERO added equipment – so you can do it anywhere!

=== >> Body Weight – Only Total Body Workout

 

In summary, rapid fat loss isn’t complex – it’s just not easy 🙂 . The mindset, diet, and workout tips we’ve covered in this article should be MORE than enough for you to lose fat at a rapid pace.

BUT – if you feel like you could use the social support element, if you want to work out with like-minded folks that share the same goals, and you want MY personal help on your journey … then you should take a look at our upcoming FVT Back to School Rapid Fat Loss Challenge!! Keep an eye out for details and registration opening very soon …

Thanks for reading, and talk soon –

Forest Vance

Owner, Head Trainer, Forest Vance Training, Inc.

MY (politically incorrect) Fat Loss Story

Eight short years ago, I was about sixty pounds overweight. I rationalized with myself DAILY about why it was “okay” for me to be the way I was. But one night, on our way to the pizza place for a few (or more) slices, I was walking accross the street with my 300+ pound Olympic lifter college roommate, and someone yelled at us – “Get out of the road, you fatties!”

That was a pivotal moment for me. I realized that I was lying to myself … that I was strong, and I had a lot of muscle … but that I was NOT “fit” in the pure sense of the word … and that I was NOT at a healthy body weight!

So at that moment in my life and the days and weeks that followed, I decided to take full responsibility for my condition. I realized that I was in the state I was in because of no one’s fault but my OWN. And that if I was going to change, I had to start my journey by looking within.

So I did. I ended up losing more than 60 pounds over the next six months. It was a long road and I had a lot of challenges along the way. And don’t get me wrong – I DID get the help of others with workout/nutrition advice and social support – but it all started with me SHREDDING my excuse list and GETTING IT DONE.

Here are a few excuses that may sound familiar to you:

  • I’m too busy to eat right/workout regularly/etc.
  • I have a naturally slow metabolism, so it’s too hard for me to lose fat.
  • The scale might read high, but I still FEEL healthy and physically fit.

I know that these excuses may have an element of truth to them. BUT – also know that there are COUNTLESS folks in your EXACT SITUATION who have done it successfully. And so can you.

I hope my story has made you think. It’s probably not politically correct. It may have even offended you a bit. But at the end of the day, deep down, you know it’s the TRUTH.

And remember – the first step to ANY big change is taking personal responsibility. So if you’re having challenges reaching your ultimate weight loss goals … if you’re accepting things how they are and know you shouldn’t be … write down your excuses. Get them all out on a piece of paper. Tear that piece of paper up. And get to work!!

Forest Vance

Master of Science, Human Movement
Certified Personal Trainer
Certified Fitness Nutrition Coach

PS – If you’re ready to make a change, there’s never been a better time – because the Back to School FVT Fat Loss Challenge is coming very soon. We’ll give you the EXACT tools you need – workouts, meal planning, social support, and much more – to make a significant change in 30 days. Keep an eye on your email inbox, registration will be opening very soon!!

 

FVT Boot Camp Band Challenge

Last night’s workout finished the first FVT Boot Camp Band Challenge! I thought I’d post up the details here for your review, training/prep purposes and just to get you fired up …

The FVT Boot Camp Band Challenge involves various feats and demonstrations of overall physical fitness. Upon completion of each band challenge level, the participant will recieve a special FVT Boot Camp wrist band.

The band challenge qualification requirements for each level are as follows:

Red Band Qualification Requirements

  • Complete an FVT monthly challenge workout

Click here to check out all of our past challenge workouts

Grey Band Qualification Requirements

  • Complete an FVT monthly challenge workout
  • :45 seconds non-stop kettlebell swings with PERFECT HardStyle form (16k for women, 24k for men)
  • 1:00 plank hold with PERFECT form
  • :15 pull up static hold (any grip, chin above bar) for women, one dead hang pull up (any grip, chin above bar) for men
  • Complete the FVT Tababta Burpee Challenge – You will do eight consecutive 20 seconds work/10 seconds rest intervals. You must complete at least four burpees in each interval period.

Black Band Qualification Requirements

  • Complete an FVT monthly challenge workout
  • :90 seconds non-stop kettlebell swings with PERFECT HardStyle form (16k for women, 24k for men)
  • 2:00 plank hold with PERFECT form
  • One dead hang pull up(any grip, chin above bar) for women, five dead hang pull ups (any grip, chin above bar) for men
  • Complete the FVT Tababta Burpee Challenge – You will do eight consecutive 20 seconds work/10 seconds rest intervals. You must complete at least seven burpees in each interval period.

Good luck to you on the FVT Boot Camp Band Challenge!

Forest Vance
Owner and Head Trainer, FVT Boot Camp

FREE Calorie Counter

The MyFitnessPal application is a great way to track your food intake – which, as you know, is a key element of fat loss. To quote their website:

We believe — and medical studies prove — that the best way to lose weight and keep it off forever is to simply keep track of the foods you eat. Gimmicky machines and fad diets don’t work, so we designed a free website and mobile apps that make calorie counting and food tracking easy.

I’ve used several web-based food tracking tools, and have to say MyFitnessPal is my current favorite. It’s got both a web-based tracking interface and mobile phone app so you can keep track accross multiple devices … it’s got a database of over one million foods … and it’s FREE!

Click the link below – or look up the app on your mobile phone – to check out MyFitnessPal now:

=== >> MyFitnessPal.com

Thanks, and talk soon –

Forest Vance
Owner, Head Trainer, Forest Vance Training, Inc.

PS – If you’re preparing for the upcoming Back-to-School FVT Rapid Fat Loss Challenge, even MORE reason to start logging your food! Stay tuned for more details on the challenge coming very soon …

August 2012 Challenge Workout Results

In case you missed the workout itself, you can check it out here:

=== >> August 2012 FVT Challenge Workout

August 2012 Challenge Workout Results

SG 11:24
JJ 13:42
JK 14:36
PK 15:07
JM 15:13
AO 15:18
MA 15:23
CA 15:36
BC 15:41
BP 16:06
PK 16:23
LA 16:28
VL 16:41
SK 16:52
SS 17:21
MW 17:39
CC 17:45
MH 17:50
AA 17:55
AS 17:59
FR 17:59
KB 18:10
JM 18:11
DS 18:22
BD 18:24
SY 18:26
MT 18:33
RK 18:45
EA 18:45
SG 18:52
KS 19:15
NP 19:38
MH 19:58
JR 4 + 4
SS 4 + 3
PA 4 + 2.5
EZ 4 + 2
KA 4 + 2
ML 4 + 2
MR 4 + 1
PT 3

Great job to all! ‘Till next time –

FV

August 2012 Challenge Workout

The August 2012 Challenge Workout is underway! And this one’s for band qualification (want a FVT Boot Camp band? You gotta EARN it), so there’s a little extra on the line …

August 2012 Challenge Workout

  • power jacks
  • push ups
  • reverse lunges
  • knee-to-elbow mountain climbers
  • KB swings

Do 20 reps of each exercise. Perform the workout circuit-style, moving from one exercise to the next with as little rest as possible. Do five rounds of the circuit for time.

Good luck to you! And stay tuned for results posted later this week –

Forest

August 2012 Nutrition Challenge

MindLESS eating is one of the “cardinal sins” of fat loss.

This includes eating while driving, standing up, or watching TV. (And the net effect is also often eating larger portions than you should).

So try this: At your next meal, do nothing but focus on the “task at hand”. Stop eating at 80% full. And you’ll be SHOCKED at the difference …

This month’s nutrition challenge is:

Practice “Mindful Eating”

Meaning:

  • Stop eating at 80% full
  • Eat while sitting down
  • Don’t think about/do anything else while you’re eating

This simple habit is a GREAT way to moderate your portion sizes. And reducing portion sizes = reduced overall calorie intake = rapid fat loss!!

Good luck with this month’s nutrition challenge, and talk soon –

Forest

PS – I’m very excited to announce that we have a new team member at FVT as of this week .. and speaking of nutrition, Pam has made some DRAMATIC diet changes to lose 75 POUNDS (!) over the last year and a half. Read Pam’s story and learn more about her here: === >> Pam’s Story

PPS – Also speaking of nutrition, Perfect Foods bars are now officially in stock at the FVT Pro Shop! They’re getting snapped up like hotcakes, so grab a couple boxes while you can. Get more details here: === >> Perfect Foods Bars at FVT

Perfect Foods Bars (NEW in FVT Pro Shop)

New pro shop item in this month that I’m VERY excited about – Perfect Foods Bars!

These are delicious whole food energy bars that are high in protein, have no refined sugar, and contain over 20 whole foods per bar.

I’ve personally been hooked on ’em for the last few years and eat one almost every day, so I’m super pumped to have the opportunity to introduce them to you. We’ll be sampling some different flavors over the next few days and have boxes available at the studio by the end of the week.

Thanks

Forest