Rapid Fat Loss Meal Planning – 5 Tips For Success

This article is an excerpt from the Rapid Fat Loss Meal Planning guide we’re including when you sign up for our 30 Day Rapid Fat Loss Challenge:

Rapid Fat Loss Meal Planning – 5 Tips For Success

1. Don’t Sweat The Small Stuff

A lot of people seem to obsess about the ‘small’ stuff: if they ate white rice instead of brown, or if they slipped up and had desert one night after dinner.

Honestly, these small things do add up and make a difference – but individually, they’re not going to kill your progress. This type of stuff happening every day is what ends up being a problem.

Look at where you’re at on a daily or weekly basis – if you’re in a calorie defecit, you should end up losing weight. (This is where the importance of a food log comes in, too).

2. Portion Control

Your stomach is really only about the size of a fist; that’s about how much food it takes to fill it. You should feel better when you’re done eating, not sluggish or stuffed.

Getting your portions under control could be the most important factor in your weight loss efforts. If you simply took everything you currently ate and cut it in half, you’d start losing weight fast.

3. Prepare for success

If you have healthy food around the house, you’re a lot less likely to hit up the In-n-Out burger on the way home after a long day of work. Here are a couple examples of foods that won’t ruin your diet and are easy to prepare:

  • Pre-cooked grilled chicken breast
  • Bags of pre-washed greens
  • 94% fat free microwave popcorn
  • Containers of pre-cooked brown rice

You get the idea. Set yourself up for success!

4. Have written goals

Write down your fitness goals. Tell your friends, co-workers, etc. about them. This is incredibly effective for any goal, fitness-related or not. Not only have you recorded what you’re trying to accomplish, everyone knows about what you’re doing, so you risk humiliation if you fail.

5. Once a week, eat what you want

Reward yourself for sticking to the plan all week long and eat what you want. This really helps keep you on track and gives you something to look forward to.

These simple tips really can make a difference in your diet efforts. The #1 thing is that you have to be committed – if you’re mentally ready to change, you’re well on your way!

PS – Just a few days left to sign up for our 30 Day Rapid Fat Loss Challenge – get more info here: http://rapid-fat-loss-secrets.com/30-day-challenge/

30 Day Rapid Fat Loss Challenge Registration Now Open

If you’re:

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

I’m about to make you an offer you can’t refuse.

Click here to get more info and sign up for the challenge now

Challenge Info

  • The challenge officially begins Monday, March 5th, 2012.
  • Registration for the challenge runs from Monday, February 20th thru Wednesday, February 29th (hurry! No late entries will be accepted)
  • The 30 Day Rapid Fat Loss Challenge is all about losing as much fat as humanly possible in 30 days. We’ll take your weight, body fat, and circumference measurements before and after the challenge. And we’ll provide you with a complete meal planning and workout blueprint, as well as the needed support and encouragement, to make sure you’re a success!
  • This is both a team and individual competition (you’re encouraged to form your own teams of 4-5, but if you don’t have a team set up, no worries – we’ll place you in one). At the end of the challenge, we’ll announce both team and individual winners – so you have multiple chances to win.
  • You’ll get an incredible amount of ‘stuff’ when you sign up ($279.95 worth, to be exact) – including a 30 minute ‘quick start’ session, a special rapid fat loss meal plan and workout, four bonus boot camp workouts, a copy of one of my books, and much, much more …

Click here to get more info and sign up for the challenge now

Thanks! And hurry – registration ends Wednesday, February 29th –

Forest

The “Hard Routine” For Rapid Fat Loss

As we ramp up for our 30 Day Rapid Fat Loss Beach Body Challenge, an article I read several years ago in the CrossFit Journal pops into mind …

It’s about toughness, determination, and discipline – and how a strict, short-term “hard routine” can be a powerful catalytic agent for change of all sorts.

Click here to see the full article: The Hard Routine

This is a great article that’ll get you in the right mindset for change … and it’s especially timely in the context of our up-coming 30 Day Rapid Fat Loss Challenge! Here’s the link again in case you missed it:

http://www.crossfittroy.com/files/the_hard_routine.pdf

Thanks for reading, and talk soon –

Forest Vance, MS, CPT, RKC II

NEW Consumer’s Guide to Hiring a Personal Trainer (free)

Are you looking for a personal trainer – but have no idea where to start?

Are you wondering what some common issues folks have with their personal trainers might be – and how to “pre-screen” for them before you dish out your hard-earned cash?

Inside this BRAND NEW report, you’ll find:

  • 4 mistakes to avoid when hiring a personal trainer
  • 7 steps to take when hiring a personal trainer
  • And much more!

The best part? It’s FREE when you sign up for our weekly email newsletter! Just drop your best email into the box at the upper right of the page to get it now. (And if you’re already on our list, you’ll be emailed a link to download it shortly).

Thanks –

Forest Vance

Owner and head trainer, Forest Vance Training, Inc.

February 2012 Challenge Workout Results

The February 2012 Challenge Workout one more time, in case you missed it:

  • 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.

And the results:

  1. SG 12:05
  2. AN 13:28
  3. AT 13:34
  4. ML 14:12
  5. UO 15:52
  6. ML 16:02
  7. AA 16:25
  8. MA 17:21
  9. LA 17:39
  10. SK 17:39
  11. MP 17:41
  12. JG 17:59
  13. PK 18:26
  14. FR 18:44
  15. MB 19:13
  16. EZ 19:48
  17. CN 20:06
  18. JG 20:41
  19. MW 20:56
  20. BP 21:02
  21. NG 21:16
  22. KM 21:20
  23. DS 21:21
  24. AS 21:47
  25. EA 21:55
  26. SK 22:56
  27. JR (finished 4.3 rounds)
  28. JS (finished 4.1 rounds)
  29. PT (finished 4 rounds)

Great work to everyone! Stay tuned for next month’s challenge and keep training hard –

Forest

February 2012 Challenge Workout

All of us have times we’re more motivated than others with our fitness program. And also it’s true that this can be a particularly tough time of year … the new-ness of fitness-related resolutions has all but worn off and we’re back into our daily routines …

So what better way to blast out of those “post-New Year’s fitness resolution blues” than the February 2012 Challenge Workout?! Here it is:

February 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! Results will be posted at the end of the week.

– Forest

PS – If you’re not currently a client at our training studio, are following along at home, etc., check this out – it’s a complete 30 day ‘rapid fat loss’ program based around the concepts in this article: The 2012 Challenge Workout Special

February 2012 Nutrition Challenge (how Lisa lost 20 pounds)

Due to popular demand, our monthly Nutrition Challenge is back! And to kick things off again, I have a special guest post from one of our great success stories – long-time FVT client and soon-to-be personal trainer(!) – Lisa Estridge.

(Lisa smoked it at the Kettlebells For Fat Loss Workshop last weekend. In fact, she’s our only client – male or female – that can do swings with a kettlebell over half the size of her own body weight! )

Lisa achieved the weight loss goal we initially set for her in a relatively short period of time – and she’ll be the first to tell you that proper nutrition played a huge part in the process.

We had a conversation recently about what the key factors in her success were – and the idea for this guest post was born. I’ll let Lisa take it from here …

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The February 2012 Nutrition Challenge

Measure and/or weigh your portions

Do you know how many calories you consume daily? Do you know what a serving size looks like? Portion control is key when trying to lose weight and keep it off. Measuring and/or weighing portions is an easy way to verify your calorie intake.

Here’s how it worked for me:

When I started working out with Forest about three years ago, I had these goals: get healthy and lose 20 lbs. A few weeks into the program I was feeling great and had found a love of exercise, but I hadn’t really seen a change on the scale. I realized that I needed to change the way I was eating.

I took Forest’s advice to measure and weigh each portion. For two weeks, I measured and weighed everything I ate: grains, fruits, veggies, oils, etc. What an eye opener! I learned that my idea of portion size was very different from actual serving sizes. Most importantly, I learned what proper portion size looked like for various foods.

With this knowledge I was able to adjust my diet to see the change on the scale that I had been working so hard for. I lost 20 lbs in six months and have KEPT IT OFF for three years.

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Thanks again to Lisa for sharing her story. Weighing and measuring your food for a week may not be exciting. And it may take some honest effort. But if you’re in the same situation Lisa was and aren’t seeing the weight loss results you’d like to be, February’s nutrition challenge may be just what you need to kick start your progress.

Good luck and talk soon –

– Forest

KB Exercise Tips + Mods For Beginners (video)

Curious about kettlebell training? Wondering if it’s right for your current goals and/or fitness level? Check out this article and video I posted on my Kettlebell Basics blog a short time ago – it covers some simple kettlebell exercise tips and modifications for kettlebell beginners.

– Forest

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I’ve been getting a lot of emails lately from folks that are just getting started with kettlebell training …

And I’m realizing that a lot of the kettlebell routines I’ve put up over the last couple of months are geared towards intermediate or even advanced kettlebell enthusiasts.

So I thought I’d shoot a quick video to show you a couple of modifications I use every day with my training clients who are beginners, are still learning and perfecting their form, are dealing with an injury, etc. You can use these mods with many more ‘advanced’ kettlebell workouts to get more out of them (or even be able to attempt them in the first place).

The two modifications I cover in the video are for the two ‘base’ HardStyle kettlebell moves, the swing and the Turkish get up. I hope the video helps you out, and I’d love to hear your thoughts in the comment section below the post:

PS – If you’re interested in this weekend’s Kettlebells For Fat Loss Workshop, good news (for you 🙂 ) – we’ve had one last minute spot open up! Click here to grab it now.