Super Quick Start Fat Loss Meal Plan

Looking for a meal plan to help you lose fat fast?

All the theory in the world is great, but when it comes down to it, you want to know exactly what to eat.

Here’s a sample day from a female client of mine’s food log who lost about 30 pounds in 5 months. This meal plan is very low in calories – you’ll have to increase the portions if you weigh more than about 140 pounds. But it should give you an idea as to exactly what you should be eating and how to put together your meals to lose fat fast.
Disclaimer: This meal plan in no way constitutes medical advice. I’m not a registered dietitian and I’m not qualified to prescribe any kind of diet; this is just an example of what has worked for one of my clients in the past.

This meal plan will provide approximately 1200 kcals/day, with a macro nutrient breakdown of 40% carbs, 30% protein, and 30% fat. You may adjust portions up if needed if you’re starting above 140 pounds, if your activity level is high, etc., but do not change the ‘balance’ of the meals – you must add protein, carbs, and fats in equal amounts.

This is a super quick start kind of plan; it’s not intended to be long-term, but followed closely, it will help you lose fat fast.


Breakfast

1 piece Ezekiel bread
1 whole egg
1 oz cheddar cheese
1 tbsp guacamole

or
½ cup cottage cheese
1 apple
1 tsp peanut butter
(Multi-Vitamin + Mineral, Fat Burner)

AM Snack

1 oz string cheese
½ apple
6 almonds

or
1 protein bar

Lunch

2 oz chicken breast
Salad w spinach leaves, tomato, cucumber, bean sprouts, etc.
1 tbsp salad dressing of choice

or
2 oz deli turkey
1 piece bread
2 tbsp avocado
(Fat burner)

PM Snack

1 oz protein powder
1/3 banana
1 tsp peanut butter

or
1 corn tortilla
1 oz cheese
½ tbsp guacamole

Dinner

½ cup pasta, cooked
2 oz chicken
1 oz pesto

or
3 oz steak (lean cut)
2 ½ cups broccoli
2/3 tsp olive oil
(Multi-vitamin + mineral)
P.S. If you liked this Super Quick Start Fat Loss Meal Plan, make sure to sign up for Forest’s weekly newsletter – you’ll get diet and exercise tips like these delivered every week to your email inbox. Plus, you’ll also get a FREE copy of Forest’s ‘Top 10 Fat Loss Myths Exposed’ special consumer report – just drop your name and email into the box at the upper right of the page to sign up today!!

Interview With Sacramento Chiropractor Sandy Bell

If you know me personally, you know that I’m all about spreading the word about great things – like products and services – that I’ve personally used and that have changed my life in a positive way.
I’ve been working with a local Sacramento Chiropractor – Dr. Sandy Bell – for the last month and have seen some flat-out amazing improvements.
As you may know, I played many years of football – including two at the NFL level – and my body took some serious abuse. I have chronic pain in my lower back, shoulder, and knee among other areas.
So when I first started working with Sandy, I let him know that he had his work cut out for him 🙂 But the improvements I’ve seen in pain reduction and restored function in just a month’s time are nothing short of amazing! The even cooler thing is that one month in, I know I’m just getting started.
The reason I share this with you is because I know a lot of you have similar issues. In fact, I rarely see a client that’s totally pain free.
I also know that some of you may be skeptical … and that’s perfectly understandable. There’s a lot of mis-information floating around out there. So I did a short video interview with Sandy last week – in it, he talks about exactly what Chiropractic is and how it might be able to help you:

I was also able to talk Sandy into doing a hand full of free assessments for you guys … he’ll see where you’re at and use a fancy spine-scanning machine on you (it’s an eye-opening experience to say the least). Sandy normally charges $75 bucks for these … but he’s going to open up his schedule this coming week for a few free ones just for folks that get referred over by me.

At the writing of this article, there are 7 spots left for next week … and I’m sure they’ll fill quick (I’m sending out an email to over 500 local folks in just a few minutes). So if you’re interested, jump on this offer … contact Sandy by:
1. Calling him at (916) 447-2200
2. Sending him a note by clicking here

And make sure to mention that I sent you over to get your free spine assessment.
Have a great weekend!
Forest

August Challenge Workout

It’s time for the monthly challenge workout! If it’s your first time here, check out this post on TheFitnessMonster.com for further explanation of the challenge workout and more examples:


Here’s August’s challenge:
  • 7 Squat Thrusts
  • 14 Sit Ups
  • 21 Kettlebell Swings
  • 28 Lunges (14 each leg)
Complete as many rounds as possible in 15 minutes.
Men use a 20k or 24k kettlebell for Swings. Women use a 12k or 16k. If you can’t do Sit Ups, substitute regular Crunches.
Here’s what the Squat Thrust looks like – it’s like a Burpee without the Push Up:
Good luck! Check back later this week for final times.

Portable Ab Training Videos

Here’s a site with a pretty good selection of free training videos that can be downloaded and put right on your iPod, BlackBerry, etc.
Click the link below for videos of 16 different ab exercises:
There’s bunch of videos with exercises for other parts of your body and even ready-to-go, follow along workouts. Enjoy and have a great weekend!

Video of Sacramento Kettlebell Training from Forest Vance Training, Inc.

It seems like more and more folks are finding us on the internet these days … and lots of you are looking for kettlebell training in Sacramento, CA. Here’s a video of our group training classes in action to give you an idea of what we do:

Remember, we offer a free, no-obligation introductory session to test out our services … call (916) 273 9366 or leave a message by clicking below to schedule yours today:

The Best Workout Videos on ForestVanceTraining.com



Another ‘Best Of’ post for you today … check out the last one that lists our top ab training and fat loss articles here:

Let’s get right to it: Here are the top-rated and viewed video posts from the last six months on this site:
Includes some nice demo videos of the Kettlebell Swing, the Burpee, the Lunge, and the Sit Up. Also explains the March Challenge Workout.
Explains why counting calories, contrary to popular belief, is not always the answer, and what you can do about it.
Quick demo from Forest and Mike of how to perform three unique and cool boot camp exercises.
Explains the July challenge workout – with a video demo of how to perform each exercise in the workout.
Don’t forget, you can check out all the video posts on this site here:
Have a great weekend!
Forest
P.S. Don’t miss the super sale we’re doing on our new kettlebell apparel and accessories line! You can save up to 30% thru this Sunday … just enter the coupon code PRICEREVELIO at checkout. Click the link below to go to our online store now:

New Gear From Forest Vance Training – Save 10% Thru Sunday!

T-Shirts, Sweatshirts, Stickers, and Buttons with unique designs from Forest Vance Training, Inc. and KettlebellBasics.net are offically here!

Check out our store by clicking the link below:

Kettlebell Gear – Shirts, Hats, and More

We’re also having a sale to kick off our new clothing line: Every item in the store will be 10% off thru Sunday, July 25th.

Grab your kettlebell gear at 10% off by clicking the link below:

Kettlebell Gear – Shirts, Hats, and More