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! –
“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.
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:
#
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.
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.
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:
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.
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.
Gov. Gavin Newsom has ordered indoor workouts to shut down again today, July 13th, 2020.
Effective immediately, we are going to move all indoor bootcamp workouts outside (clients, check your email for details), starting with the 6 pm workout tonight, Monday, July 13th, 2020.
We may make some small tweaks to the current schedule, but we will do our best to keep it mostly unchanged, keeping on with our currently scheduled remote workout offerings, and simply moving the currently scheduled indoor workouts, outdoors.
One thing we have learned over the last four months is that we CAN help you meet your current and new fitness goals in many different ways. We do not have to be confined to the walls of a gym to get it done. Whether it’s live virtual sessions, workouts in the park, on-going communications and coaching via email / text / phone call to help you keep you on track.. we all need this more than ever right now! Let’s keep it going and get through this together!!
