19 min KB-MRT (metabolic resistance training) workout

Metabolic Resistance Training (MRT) is one of the best ways around to burn maximum fat in minimum time.

You’re going to do:

— “Big muscle” movements like squatting, rows and presses (kettlebells are perfect for this)
— Mid-range rep counts (no more than 10) with minimal rest between sets (10 seconds works well)
— High levels of effort – so while I’m not a fan of taking sets to total failure, we’re getting a couple reps away

And it’s NOT easy.

But it’s highly effective.

In fact, many of our clients say it’s worked the BEST out of of anything they’ve ever tried.

Because we take this unique training method, and show you how to combine it with the power of the kettlebell, for ultimate results:

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19 min KB-MRT (metabolic resistance training) workout

Do as many reps as you can of each exercise in the circuit below in 30 seconds. Rest for 10 seconds between moves. Rest for 60 seconds between rounds. Do 4 rounds total:

1 – KB goblet squat (beginner/intermediate) KB rack squat (intermediate/advance) (15 seconds per side)
2 – mountain climber / push up combo (knees / hands elevated or standard)
3 – KB SLDL (30 seconds per side – 60 seconds total)
4 – pull up OR recline row OR 1-arm KB row 15 secs per side
5 – jump rope skips OR jumping jacks OR shuttle sprints OR high knees in place

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Your next step is easy: join our 28-day Jump Start and start enjoying the results of unique workouts like this one.

Respond to this message with the words JUMP START, and we’ll get you all the details.

-Forest and the FVT Team

???? 28-day Jump Start starts Monday, August 10th – you in? ????

Hey!

We are looking for a few more men and women over 35 to try our new 28-day Jump Start program.

It kicks off this coming Monday, August 10th!

Are you in?

Respond to this message with the words JUMP START, and we’ll get you all the details.

This program is specifically for men and women in the Sacramento area aged 35 and up who:

— Want to get and stay healthy
— Want to keep stress levels down
— Want to dial in their diet plan
— Want some structure around their fitness program

When you sign up, you’ll get:

— Challenge Guide – outlines everything from the workouts, the meal plans, and more
— LOTS of sample meal plans – so that you don’t have to think about what to do, just tells you exactly what to eat and when to eat it
— “Kick-Off” webinar / online event on August 13th where we go through the meal plan in detail and answer all your questions
— Bi-weekly “mini-coaching” sessions where we 1) break down a trick/hack to get you better and faster results, and 2) provide accoutability/check in/support time
— Private FB group JUST for Challengers for added accountablity and support

Starts at $49 for existing clients, $99 if you’re new/returning.

Respond to this message with the words JUMP START, and we’ll get you all the details.

But hurry, we’re starting this coming Monday!

  • Forest and the FVT Team
    ForestVanceTraining.com

Girlfriends vs GoalFriends

Girlfriends vs GoalFriends

Finding other like-minded people to hang out with in your health and fitness journey is really important.

What helps so much is finding a GOAL FRIEND!

(Not girlfriend. Big difference ???? Though it might sound like that’s what I’m saying in the video, lol)

Is there a friend or family member who wants to share this experience with you?

If not, I invite you to lean on us!

We have a 28-day Challenge coming up that is the PERFECT way to get plugged into our community and give our program a try.

Reply to this message with the words CHALLENGE, and I’ll get you all the details.

And hurry, because we start next week!

– Forest Vance
Owner, FVT Personal Training

[pic] Lose 1-2 pounds per week… with foam rolling?

Do you know what a foam roll is?

It’s commonly used for what’s called self-myofacial release (SMR). It can help with muscle tightness, soreness, and even increase your range of motion.

But did you know that it can help you lose fat, too?

It’s true.

(Well, sort of.)

See, much of what prevents us from reaching our fat loss goals is habitual.

It’s using food to:

– Relieve stress
– Make ourselves “feel better” (comfort food)

And a LOT more.

So, one of the best ways we can break these habits, is to replace them with new, healthier ones.

This takes some self work – and it’s what we’ll be doing in our upcoming 28-day nutrition Challenge – but what we need to do is first, be totally honest with ourselves, and think about how we might be using food.

Let’s say for example that you realize you are snacking after dinner every night to kind of forget about the day and unwind while you watch TV.

You have to take a step back and think about 1) what you’re gaining out of that behavior, and 2) what sort of negative consequences might be coming out of it.

Then, once you decide that you want to change it, a great way to do that is to replace it with a different, healthier habit.

Foam rolling would be one example.

You could have a foam roll in your living room, and instead of sitting there snacking on chips or nuts or whatever else while you watch TV, foam roll instead for 5 or 10 minutes.

You’ll loosen up your muscles, increase your range of motion, and more.

I think you’ll be surprised when you actively change your focus, you can get your mind off those food cravings.

If you’re eating 500-1000 calories each night between snacks, drinks, etc… which is very possible… this one habit change could result in 1-2 pounds of fat loss per week.

Again, this is a little tiny taste of what we’re going to be working on in our upcoming 28-day nutrition Challenge. We start the 2nd week of August. If you want more info, reply to this message with the words “HEALTHY HABITS”, and I’ll get you all the info.

That’s it for today… have a great one, and here’s to new, healthy habits for the rest of 2020 and beyond! –

– Forest and the FVT Team

[video] They can’t relate!

They can’t relate! <= watch video

“Next time you have a craving, grab some carrots instead of chips, and you will lose weight!”

“Little changes add up over the long term!”

“At the end of the day, all you have to do is get into a calorie deficit, and you will lose weight!”

Have you heard something like this before, and thought – WOW, thanks so much for the amazing advice.

But tell me something I don’t already know! 🙂

See, the fitness “experts” dispensing this sort of thing often can’t relate.

And it’s not their fault.

They just haven’t gone through it.

I, on the other hand, have.

At one point in time, I was tipping the scales at over 300 pounds.

I managed to lose the weight, but also KEEP it off over the last 15 years.

It’s been a journey, and it still is every day. It’s never over.

BUT, if I can do it, you can do it too!

And yes, sometimes it’s about having a meal plan, and understanding what to eat and when to eat it.

But not usually.

If you have done a 28-day Challenge before and find yourself counting down the days ’till it’s over… if you’ve gotten results, but can’t really sustain it… my new program is for you.

We ARE going to give you the meal plan and the info you need to succeed… but we’re also going to talk about things like triggers that make you eat in the first place, about social pressure, about how you’re using food to deal with stress and other emotions… and we’re going to have a group to help support you to reach your goals.

We’re starting the 2nd week of August, reply back to this message with the words “I’M READY”, and I’ll get you the details.

To your success! –

– Forest and the FVT Team

High carb fat loss?

Over the next couple of weeks, I am going to do a special info series on your diet.

We have to talk about it.

Beacuse it’s the missing piece of the puzzle that’s keeping SO many people from reaching their goals.

My goal is to bust some of these common myths, and give you the REAL info you need for sucess.

And it’s all going to be 100% FREE.

If you are the type of person that can take information and implement it, this is going to be perfect.

If you need some help with actually DOING this stuff, we’re also going to run a 28-day Challenge group starting the 2nd week of August where we’ll:

1) Help you build out / customize a meal plan that’s right for you and your specific goals
2) Meet weekly for coaching and support
3) Give you ACCOUNTABILITY you need for success

If you want the details and are interested in grabbing a spot (SMALL GROUP, limited to 10), reply to this email with the words “I LOVE CARBS”, and I’ll get you the details.

But again, this diet info series is going to be 100% FREE.

Ready?

K, here’s part 1:

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High carb fat loss?

In a relatively new study (2018) published in Nutrients, researchers placed participants in either a plant-based, high-carbohydrate, low-fat diet group or asked them to maintain their current diet.

At the end of the trial, body mass index, body weight, fat mass, visceral fat volume, and insulin resistance decreased significantly in the plant-based diet group. There were no significant changes in the control group.

WHAT?!?

This probably goes against everything you’ve heard about fat loss nutrition for the last 15 years, right?!?

Here’s the thing.

Fad diets often lead people to fear carbs.

But the research continues to show that HEALTHY carbohydrates – from fruits, vegetables, beans, whole grains, etc – are healthy fuel for our bodies!

It’s about:

— BALANCING your food intake
— Getting in an overall calorie deficit in the SHORT TERM if your goal is weight loss
— Finding out what works for you in the LONG TERM that is do-able and sustainable and gets you where you want to be

To your continued success!

-Forest “don’t be afraid of carbs” Vance
Owner, FVT Personal Training

PS – We’re going to run a 28-day Challenge group starting the 2nd week of August where we’ll:

1) Help you build out / customize a meal plan that’s right for you and your specific goals
2) Meet weekly for coaching and support
3) Give you ACCOUNTABILITY you need for success

If you want the details and are interested in grabbing a spot (SMALL GROUP, limited to 10), reply to this email with the words “I LOVE CARBS”, and I’ll get you the details.

SPECIAL BOOT CAMP – THIS SATURDAY @ 9am – FREE FOR FRIENDS / FAMILY / NEW CLIENTS

Rookies on many NFL teams reported to training camp yesterday.

And with the NFL season now just weeks away from starting, we’re going to celebrate by putting on a special themed VIRTUAL boot camp workout Saturday, July 25th at 9 am!

We’ll take you back to training camp and work out like an athlete. You’ll get a *tiny* taste of what football players do to get ready for the season.

Get ready for a fun and exhausting workout ????

Best part is, you can do it from ANYWHERE! – because this workout is 100% virtual. Just register using this link: https://forestvance.wufoo.com/forms/zw7djcb1skp2fr/

This is FREE for:

Current clients
Friends
Family
Potential new clients

We wanted to do something positive, fun, healthy, and safe for our community in these crazy times.

So register now using this link and we look forward to seeing you there: https://forestvance.wufoo.com/forms/zw7djcb1skp2fr/

-Forest and the FVT Team

High rep/low weight is NOT better for fat loss – here’s what to do instead:

The idea:

High reps and low weight will help you be more “toned” and lose fat. Low reps will help you gain strength and build muscle.

Forest says:

WRONG

Sorry Charlie.

There’s not a single research study but I am aware of that proves “high reps” (for the purpose of this article, we’ll call that sets of 15 and above) are better for fat loss.

High reps WILL help you with:

  • Muscle endurance – so if your goal is for example to be able to do more push-ups – like going from being able to do do 20 in a row, to 30 in a row – then higher reps are good!
  • Giving you a “burn” – higher rep sets cause a buildup of lactic acid in the muscles, giving you that feeling of your muscles burning, which some to some people feels like has the effect of burning fat (though it doesn’t)

Now your goals MAY include muscle endurance, so I am NOT saying that high reps / low weight is bad.

BUT, for the purposes of this article… if you HAVE been doing high reps / low weight in efforts to burn fat, this is what I recommend you do instead:

1 – Continue to work on building strength. Especially if you are in a calorie deficit (which we’ll get to in a second), we want to do our best to offset any kind of muscle loss, and continuing to lift heavier and keep your strength up will help a lot with that. If you need help, drop us a line here and we’ll point you in the right direction in terms of a program that would be the best fit for you.

2 – Get your diet in check. A short term challenge is for a lot of people a great way to reset some habits and get on the right track. We are looking for a few more folks to join our 14-day Metabolic Reset Challenge right now, fill out this form and put RESET in the subject line if you are interested.

3 – Make sure you’re doing enough cardio (but not too much). This is a balance, because if we do too much would you start to dip in and start taking away from some of our strength and muscle gains. But if your goal is fat loss, research says you should probably be doing somewhere in the neighborhood of 3 to 4 times per week for 20-30 minutes. Shoot us a note here if you have questions, let us know what you’re doing now and what you’re trying to accomplish, and we’ll do our best to help.

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The sum up, high reps are not better for fat loss. Instead, you want to 1) keep training for strength, 2) focus on your diet, and 3) do just enough cardio.

To your success!!

– Forest and the FVT Team