Extreme Methods for Super Fast Weight Loss (4 tips)

As the end of our Rapid Fat Loss Challenge approaches, you could be looking for some tips and tricks to shed those last few pounds of body fat.

Or, you might have an event you’re getting ready for, where you need to be in peak shape for a short period of time.

Whatever the case may be, if super fast weight loss is what you’re after, these methods DO work. Just use them at your own risk 🙂

 

Extreme Methods For Super Fast Weight Loss
by Forest Vance, MS, CPT, FNC, RKC II

Several years ago, I trained a client for a weight loss contest put on here in Sacramento at a local radio station. We ended up winning the contest – which was awesome! 🙂

In the final week, there were a few tricks we used to get an edge on the competition. I’m going to share some of the things that helped my client drop those last few crucial pounds in the week before her final weigh-in.

Also, it is very important to note – super fast weight loss is not the healthiest long term solution to your problems. BUT – in the short term – for some kind of special event, etc. – it can actually be done pretty easily.

 

5 Tips for Super Fast Weight Loss

Workout more

Seriously. Work out for two hours per day for the next seven days, I can almost guarantee you’ll end up dropping a couple of pounds 🙂

Restrict your calorie and carbohydrate intake

Let’s just pick a number and say that you’re currently taking in 2000 calories a day. Drastically cut your calorie intake – say, down to 1000-1200 calories a day – and cut out all your starchy carbs like bread, rice and pasta. You’re allowed only veggies and 1-2 pieces of fruit per day for all of your carbohydrate intake.

Please keep in mind that I’m recommending this as a short term solution; it’s not something you want to do for any length of time. But you’ll experience super fast weight loss with this method, that’s for sure.

Drink lots of water

You actually end up retaining water when you don’t drink enough. You should be drinking at least half of your body weight in calories every day already; up this to at least a gallon or so per day. This will help you drop some extra water – combined with cutting your carbs, it’s a dynamite combo for super fast weight loss.

Hit the sauna

Saunas actually do have some proven medical benefits, contrary to popular belief. Among other things, they can help improve joint mobility and cleanse the system from toxins.

For our purposes, we’re going to use the sauna to drop weight fast. All you’re going to do is spend 15-20 minutes per day to drop some of that excess water weight.

So, there you have a few extreme methods for super fast weight loss. Good luck with your weight loss efforts!

March FVT Pro Shop Special

Yo! We got a super special going for you this month in the FVT Pro Shop.

When you make a purchase of $100 or more, you’ll get a free T Shirt! Grab a kettlebell or two, some resistance bands for your travel/at-home workouts, stock up on Perfect Foods Bars and/or Muscle Milk …

Check out the sweet designs you can pick from:

Hurry! Offer is only good through March 31st, OR while supplies last.

Thanks –

The FVT Team

March 2013 Nutrition Challenge

Learn to eat clean and get lean, one habit at a time … with our monthly Nutrition Challenge!!

This month’s challenge:

Drink 1/2 of your body weight in ounces of water each day.

Notes:

According to an article at freedrinkingwater.com, water makes up more than two thirds of the weight of the human body. We can go weeks without food, but only about three days without water. Mild dehydration is one of the most common causes of daytime fatigue, and an estimated 75% of Americans suffer from chronic, mild dehydration. A few other things that water does:

  • Serves as a lubricant
  • Forms the fluids that surround the joints
  • Serves as a detox agent
  • Regulates metabolism

While the exact amount of water adults need to consume on a daily basis is somewhat under debate, a good rule of thumb I try to follow myself – and that I recommend for you – is to shoot for half of your body weight in ounces of water per day.

Okay! That’s it for now. Get to drinkin’ … and talk soon –

Forest

March 2013 Challenge Workout Results

*See the March 2013 FVT Challenge Workout here – with video demo – in case you missed it

CC 15:47
LC 16:00
RP 16:28
CA 17:05
SF 17:06
JB 17:28
MA 17:58
PK 18:23
LA 18:27
JJ 18:48
DS 18:48
BC 18:54
PA 19:11
PN 19:15
RK 19:19
SS 20:05
SG 20:14
BP 20:16
KA 20:21
SK 20:53
SJ 21:05
RB 21:08
JM 21:12
SY 21:30
JV 21:25
MG 22:01
RM 22:03
PN 22:10
VS 22:10
KD 22:27
ME 22:32
CH 23:10
BA 23:17
EZ 23:54
BS 24:00
AL 24:00
JC 24:03
SG 24:12
BK 24:17
MT 24:30
KS 24:30
NT 24:37
SS 24:46
FR 24:59

Meet Erik :)

Growing up, Erik never thought he would get into shape. His defeatist attitude – combined with sheer laziness – led to him packing on the pounds over the years.

With his 30th birthday approaching, he decided to make a change. He started training at the FVT studio about a year ago – and since, he’s dropped 60 pounds, over 16% body fat – and changed his life forever! Not only has his fitness level improved dramatically, he is now energetic, vibrant, strong, and happy.

Congrats Erik!

If you haven’t yet, see Erik’s full story – and 14 more like it – on our Yelp page, here:

=> FVT on Yelp

That’s all I got for ‘ya today. Get pumped. Get fired up. Be inspired by Erik’s success, and make TODAY the day you improve your fitness and change your life – for good.

Forest

PS – We are currently offering free ‘Test-A-Trainer’ sessions for prospective new clients at the FVT Studio – but space is limited, and spots are filling fast. To reserve your session, simply respond to this email, or call us at 916.273.9366. Thanks 🙂

Updates!

Hey hey! It is Friday – time for an “update of happenings” at FVT …

Three quick things for ‘ya:

1 – New boot camp time starting next week – Wednesdays at 5pm

We are pulling the trigger and going with a 5pm boot camp every day, Monday thru Thursday.

We now offer a 6am boot camp Monday thru Friday, 8am and 9am on Saturday, 915am on Monday and Wednesday, and 5pm and 6pm Monday thru Thursday. Whew! 🙂

 

2 – New semi private training group – Tuesdays and Thursdays at 4pm

The semi private training program we have recently started up is also doing quite well – and we are continuing to add times on this side, too.

In addition to the current Tuesday – Thursday @ 9am, Saturday @ 10am and Monday – Wednesday @ 7pm times we offer, we are adding Tuesday and Thursdays at 4pm to the mix.

The workouts at these new times will be strength/heavy training focused. If you are interested, contact us and we can chat further to see if it would be a good fit for you.

 

3 – New T’s in the pro shop

New women’s cut FVT Boot Camp T’s in the Pro Shop! Check ’em out next time you’re at the studio.

 

K – that’s it for now! Hope you have a great weekend, and talk soon –

Forest

March 2013 Challenge Workout

Word on the street is, this month’s FVT Challenge Workout is the hardest EVER. Check it out – do it – and let me know what you think:

March 2013 FVT Challenge Workout

  • 100 two hand KB swings (24k for men, 16k for women)
  • 50 push ups (toes for men, knees for women)
  • 10 x 10 yd shuttle sprints
  • 100 reverse lunges (each step counts as one rep)
  • 50 knee-to-elbow mountain climbers (one rep each leg counts as one rep)
  • 10 x 10 yd shuttle sprints
  • 100 body weight squats
  • 50 inverted rows/beginner pull ups
  • 10 x 10 yd shuttle sprints

Notes

Do entire workout as fast as possible. 25 minute time limit. Each pair of exercises – e.g., swings and push ups, lunges and mountain climbers, etc. – may be performed in any combination of reps. In other words, reps of each exercise do NOT have to be performed consecutively.

Good luck. Times will be posted later this week.

– Forest

Kettlebell/Body Weight Boot Camp Buddy Workout

I posted this workout up on my personal site – ForestVance.com – a few days ago, and have gotten some great feedback from it. So, if you missed it – check it out. It makes for a great weekend workout!

– Forest

Kettlebell/Body Weight Boot Camp Buddy Workout
by Forest Vance, MS, RKC II

I just finished up day one of assisting at the San Jose RKC. So awesome to be part of an event like this …. I am learning a ton from everyone involved, from our head instructor, to my team leader, to my fellow assistants, and even the participants … plus, just because I love KB’s and everything about them, I am having a lot of fun! :)

One thing that is heavily utilized in the RKC cert work format is the buddy system. The typical flow during the day alternates between instruction and drill work/KB practice/short workout. And almost every drill/exercise/workout/etc. is done with a partner.

This is a GREAT way to structure a group workout. We use this format daily at my Sacramento, CA fitness/kettlebell boot camp, and it works great. Folks typically push harder than they would on their own, they can see what the other person is doing and provide feedback, they get to know other folks in the group, etc.

So, to better illustrate how you could set up a session like this, and to give you a sample workout to try on your own, I pulled one of my favorite kettlebell and body weight – based boot camp buddy workouts out of the vault for you today. Check it out:

FVT Kettlebell/Body Weight Boot Camp Buddy Workout

1 – Start with your SMR/mobility/dynamic stretching work for 5-10 mins before the workout

(Check out this article for a simple progression: http://kettlebellbasics.net/2012/06/16/kettlebell-warm-up/)

 

2 – Buddy set #1 – ketttlebell squat and press + body row

*Person one does five KB squat and presses (with a – relatively for you – heavy weight!) on one side, a hand-to-hand swing switch, and five KB squat to presses on the other side.

HOWEVER LONG IT TAKES person one to do this, person two is performing body rows.

Rest briefly (10-15 secs), switch exercises and repeat.

Do this three to four times total.

 

3 – Buddy set #2 – burpee + kettlebell swing

*Person one does seven burpees.

HOWEVER LONG IT TAKES person one to do this, person two is performing kettlebell swings.

Rest briefly (10-15 secs), switch exercises and repeat.

Do this three to four times total.

 

4 – Buddy set #3 – kettlebell figure eight to hold + plank-to-push up

*Person one does ten kettlebell figure eight to holds.

HOWEVER LONG IT TAKES person one to do this, person two is performing the plank-to-push exercise (with a push up).

Rest briefly (10-15 secs), switch exercises and repeat.

Do this three to four times total.

 

5 – “Cool down” with SMR again, static stretching for your tight muscle groups only, etc.

 

Whew! Nice. Enjoy that one ;) That’s all I got for ‘ya for now. If you are not incorporating buddy training into your workouts, hopefully this article and sample workout has changed your mind … it’s a great way to structure your sessions, and will help you take your training to the next level.

Keep training hard, and talk soon –

Forest Vance, MS, RKC II