How to Lose 12% of Your Bodyweight in 12 Weeks

We are looking at doing a “12 in 12” transformation program in the New Year. The #1 goal of this program would be to help you lose 12 percent of your bodyweight in 12 weeks.

Reply to this message with the words “12 IN 12” if you’re interested, and we’ll add you to the list!

Since I posted a message about the “12 IN 12” idea last week, we’ve been getting a LOT of questions about it. Questions like: “Sounds like a lot of weight loss in a short period of time, Forest! Is that healthy, or even possible?”

Losing 12% of your bodyweight in 12 weeks works out to 1% per week. I lost 23% of my bodyweight in about 7 months back in 2006 / 2007 (and have kept it off and even lost a bit more since!), so I can tell you first-hand that it is aggressive, will require focus and a good bit of diet and lifestyle change, but also very possible. 

How to Lose 12% of Your Bodyweight in 12 Weeks

Let’s use the “average” female, who weighs 170.6 pounds, according to the Centers for Disease Control and Prevention (CDC). 12% of 170.6 is 20.47 pounds, which works out to 1.7 pounds per week. 

Now, there are 3500 calories in a pound of bodyfat, so to lose 1.7 pounds per week, we need to create a 5950 calorie deficit per week, or 850 calories per day.

We start by cutting out the extra junk and sweets, monitoring / reducing portions, etc. Basic, but POWERFUL, all most people need to see change. We also make sure you’re burning extra calories through regular workouts and increased movement throughout the day. Between these two things, typically we can easily get that one to two pounds of weight loss happening ASAP.

As the 12 weeks progress, we’ll likely need to increasingly tighten the diet and increase exercise to keep you losing weight. I don’t have enough space to get into details on what that looks like, because it’s going to be a little different for everyone… but know that we’ll be here to monitor and help and tweak your plan every step of the way, and give you the best chance of success!

That’s how you lose 12 percent of your bodyweight in 12 weeks.

We are looking at doing a “12 in 12” transformation program in the New Year. The #1 goal of this program would be to help you lose 12 percent of your bodyweight in 12 weeks.

Reply to this message with the words “12 IN 12” if you’re interested, and we’ll add you to the list.

Let’s make 2022 your fittest year yet!

– Forest and the FVT Team

Now Hiring: Trainer/Coach @ FVT Personal Training

FVT is growing, and we are looking for a part-time trainer/coach to join our team!

Certification with a nationally accredited organization and/or a degree in a related field is highly preferred. Prior coaching experience highly preferred. Familiarity / experience working with men and women over 40, kettlebells, and teaching the basic barbell lifts is highly preferred.

ALSO OF CRITICAL IMPORTANCE:

– Passion for health and fitness
– Positive attitude
– High energy
– Outgoing personality
– High level of personal fitness and health
– Comfortable speaking in front of groups
– Punctuality
– Professionalism
– Reliability
– Availability to work early mornings, nights, and/or weekends
– “Beginner’s mind” mentality, always willing to learn

If you think that you or someone you know could be a good fit, the first step is to simply fill out the form linked to below with:

– Name
– Phone #
– What makes you a perfect fit for the job

-> http://www.emailmeform.com/builder/form/705723

I will review your inquiry and go from there to set up a phone call to start if interested.

Thanks for your consideration and for helping to spread the word!

– Forest Vance
Owner, FVT Personal Training

“12 in 12”

I am looking at doing a “12 in 12” transformation program in the New Year. Reply to this message with the words “12 IN 12” if you’re interested, and we’ll add you to the list!

The #1 goal of this program would be to help you lose 12 percent of your bodyweight in 12 weeks.

We’d help you do this with both the exact workouts, nutrition, and lifestyle blueprint you need to make it happen, AND the accountability to help you stick to it, follow through, and get results.

Reply to this message with the words “12 IN 12” if you’re interested, and we’ll add you to the list!

-Forest and the FVT Team

#1 Tip for Getting Stronger with Kettlebells

Often, when I’m out and about – whether that’s running errands during the week, at an event of some kind for one of our kids during the weekend, at church or a related event or gathering, etc…

I’ll be making small talk, and we get to the “what do you do for a living” part.

I tell people I’m a gym owner / personal trainer / fitness pro, and a good percentage of the time, people ask something along the lines of:

“What’s your #1 tip for XYZ (insert fitness – related goal here?”

Typically, if the question is something related weight loss, I’ll say that my #1 tip is that I don’t have a #1 tip! Because truly, it’s a lifestyle – those little habits and decisions you make daily with your diet, activity, recovery, etc.

When it comes to getting STRONGER though, I think I do have a #1 tip (for more intermediate / advanced trainees especially).

That number #1 tip for getting stronger is:

Do NOT train to failure.

This is such a common mistake, because people think that the harder they push, the faster they’re going to make gains, and that they will get stronger quicker.

What ACTUALLY happens though is when you train, you’re not only training the muscles, but you’re training your central nervous system as well. The problem with trying to failure is that it is very hard in the CNS, and it really are interferes with your recovery ability. You can develop the bad habit of missing lifts. Training to failure needs to be avoided if you want to keep making progress and avoid burnout. You can train just short of failure and get very very strong.

That’s it for my #1 tip for getting stronger. It’s not the most fancy or complex advice, but if you do this one thing consistently, it will dramatically improve your results. If you’re looking for help with reaching your fitness goals in 2022, check out our website at https://forestvancetraining.com to learn how you can sign up to try our program today!

-Forest Vance
Master of Science, Human Movement
Owner, FVT Personal Training – Sacramento, CA
Over 40 Training Specialist
Kettlebell Expert
ForestVanceTraining.com
KettlebellBasics.net

GOAL SETTING FOR 2022

FINAL WARNING – FOREST VANCE BLACK FRIDAY / CYBER MONDAY DEALS

At the page linked below, you’ll find an EXTREME deal on ALL of my best-selling training plans, one year of 28-day KB Challenges, and a signed physical copy of my CORE Kettlebell book… plus much more!

Set yourself up for kettlebell success in 2022 and beyond.

But the sale is going through tonight ONLY, so be sure to pop over and grab the programs you want now:

=> my Black Friday / Cyber Monday kettlebell deals ????????

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GOAL SETTING FOR 2022

Have you taken time to think about your goals for 2022?

Probably because of all the years I spent playing competitive sports, I like to plan my kettlebell training – and fitness goals in general – around the seasons.

During the winter, I focus on getting as strong as possible.

In the spring, my focus is shedding body fat and looking lean.

Summer and fall, all my energy goes towards performance – maybe peaking for a kettlebell re-cert or a big race.

I’ll typically take a couple / few weeks for recovery / “de-loading” around the Holidays, then repeat the cycle.

This kind of planning is 100% going to get you better short AND long term results out of your training.

Whether you sign up for my 28-day KB Challenges, follow any of my KB training plans, or get some kind of plan or program somewhere else, the main take-away in today’s message is have a plan. It will help you with getting the best results AND staying injury free!

=> my Black Friday / Cyber Monday kettlebell deals ????????

-Forest

1000 Calorie Kettlebell Workout

The Holiday season is upon us!

I want to help you AVOID what’s happened to me in the past around this time of year. I’ve also seen this happen with countless clients:

The week of Thanksgiving hits, and we sort of mentally back off our fitness program. It’s basically five or six weeks of just kind of eating whatever, and working out inconsistently. We end up gaining a few pounds in the process. Then when the New Year rolls around, we re-fire up, and get back into a routine. But let’s face it: losing weight is an effort! So it takes us a good 60 or 90 days just to get back to where we were mid-November. By that time, we have Spring Break coming up, and the cycle repeats itself!…

Instead, here is what I suggest:

Continue with your regular workouts over the next few weeks, maybe even adding in a few extra calorie-buring sessions like the one I’m sharing with you today. Enjoying your special food and time with family, but make an effort to eat reasonably healthy. Maintain your fitness over the last few weeks of 2021, and then you roll into 2022 not having missed a beat!

…then we can maintain through the Holidays, maybe even make a little bit of progress!, and not have missed a beat come the New Year.

Here’s your 1000 Calorie KB Workout to start the Holiday season strong:

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1000 Calorie Kettlebell Workout

1 – 15 minute full-body warm up – joint mobility, self myofascial release, dynamic stretching

2 – Kettlebell / Bodyweight Circuits – The following pairs of exercises are to be done as circuits: do A1, go immediately to A2 without resting, rest for about 30 seconds, and repeat. Repeat this pattern for all three pairs:

A1. KB squat – three sets, 8 reps
A2. Inverted Row – three sets, 12 reps

B1. Push-up – three sets, 10 reps
B2. KB swing – three sets, 15 reps

C1. KB Press – three sets, 6 reps / side
C2. Lunge – three sets, 10 sets / side

3 – Run / Walk 5k (approx 3 miles)

If you are not into running, you could also do about 45 minutes of medium intensity biking, swimming, rowing, etc.

4 – Finish with 15 minutes of stretching / core work / yoga poses / etc

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I want you to avoid what’s happened to me in the past around this time of year. Continue with your regular workouts over the next few weeks, maybe even adding in a few extra calorie-buring sessions like the one I’m sharing with you today. Enjoying your special food and time with family, but make an effort to eat reasonably healthy. Maintain your fitness over the last few weeks of 2021, and then you roll into 2022 not having missed a beat!

-Forest and the FVT Team
KettlebellBasics.net
ForestVanceTraining.com

PS – Try our 3-session PT Jump Start program for help staying on track during the Holiday season, drop us a line at this link for more info -> https://www.forestvancetraining.com/contact

Details on Holiday Boot Camp series at FVT

We are running a special Holiday boot camp series, starting November 27th, 2021 at 9am!

These workout will be done in “Hybrid” format – we’ll have an in-studio workout with live participants, PLUS online / Zoom participants joining in at the same time!

This is a test / pilot program to see how the new format goes, with a total of four workouts planned for:

Saturday, Nov 27th at 9am

Saturday, Dec 4th at 9am

Saturday, Dec 11th at 9am

Saturday, Dec 18th at 9am

If we get solid attendance and all goes well, we will continue to offer 9am Saturday boot camps into 2022.

There are two sign up options:

1 – $60 / month on EFT guarantees your spot every Saturday (limited to 12 in-person participants to start – WILL likely fill fast, best option to lock in your spot!)

2 – $20 drop-in at the door (availability NOT guaranteed; first-come-first-serve day of workout)

Send us a message to sign up now.

-Forest and the FVT Team

9am Saturday Boot Camp – Starts Saturday, Nov 27th

Boot camp is back at FVT for the 2021 Holiday Season!

Join us on Saturdays at 9am to burn extra calories and stay on track with your fitness.

This special program kicks off Saturday, Nov 27th and runs through the end of the year.

Open to current and new clients alike.

Reply to this message with the words “SATURDAY BOOT CAMP” to reserve your spot today!

-Forest and the FVT Team