Double Kettlebell Medley (workout, video instruction included)

Kettlebell GAINZ is about to drop!

It’s my newest 6 week program designed to help you get kettlebell STRONG.

Keep a close eye on your email inbox if you want to get in on the special launch pricing.

In the meantime, I have a double kettlebell medley for you to enjoy. We did this at the end of a boot camp at FVT yesterday. You can do it two or three times for a finish to a workout, or three to five times for a complete workout in itself.

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Double Kettlebell Medley

*Complete 2-3 rounds, resting approx 60 seconds between, if using as finisher
*Complete 3-5 rounds, resting approx 60 seconds between, if using as stand-alone workout
*Transition between movements smoothly, with perfect form, and without putting kettlebell down

1 – Double KB Overhead Press – 20 seconds, as many reps as possible

2 – Double KB Overhead Carry – 20 seconds, walk continuously

3 – Double KB Squat – 20 seconds, as many reps as possible

4 – Double KB Rack Carry – 20 seconds, walk continuously

5 – Double KB Clean – 20 seconds, as many reps as possible

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Here’s a video where I show the double KB clean, press, and overhead squat:

And check out this video to see how to do the waiters walk and rack carry:

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Enjoy that one.

It’s tough!

And keep a close eye on your email inbox if you’d like to be the first to know when Kettlebell GAINZ is available at the special launch discount pricing.

– Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor
ForestVance.com

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Strength Standards – How Do You Stack Up?

jj watt back squat

Ever wonder just how strong you are?

Recently, I was curious myself.

I went to StrengthLevel.com, where you can find standards based on 2,545,000 lifts collected from users of the site ..

Assumed “average” age  ..

And picked “advanced” (categories are beginner, novice, intermediate, advanced, and elite).

Here’s what I found, in terms of strength numbers to aim for, or surpass:

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Men

Bench = bodyweight x 1.5

Squat = bodyweight x 1.75

Deadlift = bodyweight x 2

Pull ups = 20

Dips = 29

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Women

Bench = bodyweight x 1

Squat =  bodyweight x 1.25

Deadlift = bodyweight x 1.5

Pull ups = 10

Dips = 16

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So – how do you stack up?

Personally, I am right there when it comes to bench, squat, deadlift, and dips ..

.. but I need to work on my pull ups.

How about you?

Based on 21 years of personal lifting experience … training with some of the strongest athletes in the world during my time in the NFL … and working with thousands of personal training clients since 2004 … I think these are big, but also VERY do-able, strength training goals.

It’s all about training regularly, and having a solid plan to get there.

Hope that these strength standards give some new insight into your training, and some new goals to work towards!

– Forest Vance
ForestVance.com

PS – If you are looking to get your strength numbers up, check out the results people are getting with this:

=> Pound 4 Pound Strength

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[new vid] 4 Technique Tips for a Bigger Bench Press

A few weeks ago, my friend Funk Roberts sent me a review copy of his new program, Pound 4 Pound Strength.

I am DIGGING it. It’s all about helping you get stronger and more powerful .. without adding puffy mass ..while getting lean and ripped.

The training reminds me a LOT of what we did while I was playing football in college and in the pros.

It uses the VPX Method, which is a variation of Tripahsic Strength training, and is a full 12-week program with demo videos, instruction exercise videos and full program details.  It’s perfect for regular guys that want to get stronger and ripped, and also athletes that want to focus on improving strength without putting on a ton of weight.

Anyway – it inspired me to make this vid for you on 4 technique tips for a bigger bench press. Check it out:

The barbell bench press is one of the best exercises to develop upper body strength and size, fast.

Unfortunately, most people do it wrong. And as a result, their progress gets stalled out, and their risk of injury goes up too.

Here are four tips to make the exercise as safe and effective as possible:

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4 Technique Tips for a Bigger Bench Press

1 – Make sure your feet are in a stable and solid postion. Exact placement is up to you … but you want to be able to put all of your energy from the legs and hips into driving the bar up.

2 – Hop down into a push up position … don’t even think about it … and make a note of where your hands are. This is a good rule of thumb for your grip / hand width while benching. Also, be sure to use the rings on the bar as “land marks” – so that you can be consistent with the same grip width every time.

3 – Your back should be arched and kept that way during the entire lift. The arch should come from your thorasic spine, NOT your lower back. Also very important though – your butt must stay ON THE BENCH the whole time.

4 – The bar should touch at the bottom of the rib cage. And the path should be more or less straight up and down. A lot of people bring the bar way too high as it comes down to the chest – but again, think bottom of the rib cage as a rule of thumb.

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Work on those bench press technique points to save minimize injury, and maximize your GAINZZZ!

If you’re interested in the Pound 4 Pound Strength program, check it out here.

’till next time –

– Forest Vance
ForestVance.com

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Eat Stop Eat – How it Works [part 2]

Do you believe that you can actually cause a genuine reduction of body fat, WITHOUT extremely regimented and inflexible dietary restrictions?

Brad Pilon does.

And so do the tens of thousands of folks who have seen success with his approach over the last decade.

He is the author of Eat Stop Eat, and one of the top experts on the science of fasting, including the widely misunderstood protocol of intermittent fasting. Brad has a Master’s Degree in Applied Human Nutrition, and years of experience in the supplement industry as a Research Analyst and Development Manager.

I highly recommend you pick up a copy of the book if you are interested in learning more about the approach – but here are the nuts and bolts (recap of my previous article on Eat Stop Eat):

— Fast 1-2x per week for 20-24 hours.
— Consume as little as possible during your fast. Calorie – free beverages such as tea, black coffee, water are encouraged during the fast.
— EAT on the days you’re not fasting – do NOT “diet” on your eating days!
— A ROUGH guide is to eat ~ 2000 calories (women) and ~ 2500 calories (men) on all other, non-fasting days of the week
— Shoot for approx 100 grams of protein per day
— Weight train 2-5x per week to maintain muscle while you lose fat

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Here are a few other things that you’ll want to keep in mind for maximum success with Eat Stop Eat:

First, you always want to split your fasts between two days. As an example, if you were to start fasting today at 3 pm, you’d want to fast until tomorrow at 3. This way, you never miss a full day’s eating.

Second, you want to fast 1-2x per week, as mentioned above. But you never want to do it on consecutive days. The time between the fasts, according to Brad, is just as important as the fasts themselves.

Third, you can drink calorie – free beverages like water, tea, black coffee, diet soda, etc during your fast. But don’t spend hours thinking about things you can “possibly get away with” during your fast. The point is to fast! Stop thinking about ways to cheat.

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Just remember – some fasts will be easy. Some will be hard. Stay hydrated, stay busy, and commit to success!

This is an OVERVIEW of the approach, and leaves out a lot of details .. I obviously can’t cover everything here that Brad does in the 212 page book.

If you are considering giving it a try, I recommend that you pick up a copy! (link below takes you to a page where you can get it for $10):

=> Eat Stop Eat

Look forward to hearing about how it goes for you 🙂

Thanks for reading, talk soon –

– Forest Vance
ForestVance.com

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Eat Stop Eat – How it Works

To lose weight, you must eat below a certain threshold of calories.

It is an undeniable truth. It may not be popular to talk about – but it MUST happen, no matter what the diet gurus pretend.

Now you can achieve this in many different ways. But one of the simplest ways to achieve long term weight loss success is to simplify.

And that’s what the Eat Stop Eat approach is all about!

Brad Pilon is the author of Eat Stop Eat, and one of the top experts on the science of fasting, including the widely misunderstood protocol of intermittent fasting. Brad has a Master’s Degree in Applied Human Nutrition, and years of experience in the supplement industry as a Research Analyst and Development Manager.

This is a legit program and approach. You can start with reading the success stories linked to on the page below. Tens of thousands of people in dozens of countries around the world have benefited from Eat Stop Eat over the last decade.

Now I obviously can’t cover all the details Brad Pilon goes into in his 212 page book – and I highly recommend you pick up a copy if you are interested in learning more about the approach – but here are the nuts and bolts:

— Fast 1-2x per week for 20-24 hours.
— Consume as little as possible during your fast. Calorie – free beverages such as tea, black coffe, water are encouraged during the fast.
— EAT on the days you’re not fasting – do NOT “diet” on your eating days!
— A ROUGH guide is to eat ~ 2000 calories (women) and ~ 2500 calories (men) on all other, non-fasting days of the week
— Shoot for approx 100 grams of protein per day
— Weight train 2-5x per week to maintain muscle while you lose fat

Again – this is an OVERVIEW of the approach, and leaves out a lot of details .. if you are considering giving it a try, I recommend you pick up the book here (link below takes you to a page where you can get it for $10):

=> Eat Stop Eat

There is even a quick start guide included in case you don’t have time to go thru the whole book 🙂

Another cool thing is that Eat Stop Eat fasts are split between two days – 7pm one day thru 7pm the next, for example – so you never have to miss a full day of eating.

YOU can find the best times that work for you.

So if this approach sounds interesting, get a copy of the book, read it, and give it a try!

Look forward to hearing about how it goes.

Talk soon –

– Forest Vance
ForestVance.com

PS – How would it feel if this was the weight loss solution that FINALLY worked for you, and helped you lose the weight, and keep it off for good?

If other solutions haven’t worked like you have hoped, it’s worth checking out, and giving a try!

=> Eat Stop Eat (get your copy for just $10 for a limited time)

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March 2017 Challenge Workout

2 spots remain at Early Bird Pricing for the May 6th CORE Kettlebell Workshop @ FVT. You’ll learn my FULL KB training system to increase client retention, stimulate referrals, differentiate yourself from the competition and get SERIOUS results. Info and save your spot here:

=> CORE Kettlebell Workshop – May 6th, 2017 @ FVT

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A big mistake a lot of folks make who are training for general, “aesthetic”-based fitness goals like fat loss, muscle gain, etc. – is that they set zero performance-based targets.

So – let’s say your main goal is fat loss. Your biggest measurement of progress should be your weight, body fat %, measurements, etc., for sure. But setting performance-based goals for yourself should be a key part of the process as well. You need a way to see if you are getting stronger and making progress in your workout program.

HOWEVER – being specific, and knowing the best way to measure your workout progress, can be tricky. You know that, for example, doing swings with a given weight is getting easier – but are you really getting stronger/getting in better cardio shape/etc.?

Well, we use kettlebell challenge workouts for this exact purpose at my Sacramento, CA boot camp.

Challenge workouts, done somewhat infrequently (every two to four weeks), are a great way to test yourself both physically and mentally, and see how your overall fitness level is progressing.

And I got one for you today that you are going to love!

Read the workout overview. Watch the video. Give it a go. And let us know how you do –

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March 2017 FVT Challenge Workout

— 30 second timed intervals – beat the clock style
— Continue the workout until no longer possible .. the total # of rounds 100% completed is your score
— Regular push ups for men, knee push ups for women
— 24k kettlebell for men, 16k for women (used for swings and squats)
— score guidelines – 6-7 = good, 8-9 = great, 10 = elite

First round =

2 swings
2 push ups
1 squat
1 burpee

Second round =

4 swings
4 push ups
2 squats
2 burpees

Continue in this fashion until no longer possible, climbing the ladder .. MAX score is:

20 swings
20 push ups
10 squats
10 burpees

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To sum up, kettlebell challenge workouts are an awesome way to test yourself both mentally and physically, and see how your overall fitness level is progressing. The workout we’ve covered in today’s article is a great one to get you started. Give it a go, and let us know how you do.

– Forest Vance
Owner, FVT Boot Camp and Personal Training
ForestVanceTraining.com

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2 spots remain at Early Bird Pricing for the May 6th CORE Kettlebell Workshop @ FVT. You’ll learn my FULL KB training system to increase client retention, stimulate referrals, differentiate yourself from the competition and get SERIOUS results. Info and save your spot here:

=> CORE Kettlebell Workshop – May 6th, 2017 @ FVT

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Arnold’s “500 Rep” Bodyweight Workout Routine

arnold bodyweight workout

Arnold Schwarzenegger is a big proponent of  bodyweight training.

He makes some great points in his book, “Education of a Bodybuilder”, about using your own bodyweight for resistance, and being able to get into great shape at home, with no need for expensive equipment.

He says that certain exercises – like push ups – can give you the same effect of doing a bench press with a large portion of your bodyweight loaded on to the bar with steel plates. That a handstand push up is like doing an overhead press with your entire bodyweight. That doing an inverted row – using a broomstick and two chairs – is the equivilent of doing bent – over rows with a good percentage of your bodyweight loaded on to the bar.

Full Bodyweight Training Plan for Getting Strong Anywhere

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Arnold’s “500 Rep” Bodyweight Workout Routine (from Education of a Bodybuilder)

Done 3-5 times a week

Push-ups x 50 reps
Row between Chairs x 50 reps
Situps x 100 reps
Leg Raise x 100 reps
Bent-over twists x 50 reps
Squats x 50-70 reps
Calf Raises x 50 reps
Chin-ups x 30 reps

Cardio – Jogging and/or Swimming

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So you see – NO excuses!

You can get started on getting into shape TODAY – at home, without any expensive equipment.

Education of a Bodybuilder is a great book, and I highly recommend that you read it. In addition to more workout routines like the one above, the book is extremely inspiring. When you read it, you feel motivated, not just to lift heavy weights at the gym, but to work your ass off in whatever goal or endeavor that you may be pursuing.

If you are looking for a simple but powerful home-based bodyweight plan to help you gain muscle, I also recommend you check out Bodyweight MASS from my friend Alain Gonzalez. It’s inspired by workouts like the one above, and it takes all we’ve learned about bodyweight training over the last 40 years since Arnold wrote the book, to get you even more powerful results:

=> Check out Bodyweight MASS here

Train hard, talk soon –

– Forest Vance
ForestVance.com

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3 Ways to Build Muscle With Bodyweight Workouts

The following is a guest article from bodyweight training expert Alain Gonzalez of MuscleMonsters.com.

Enjoy!

– Forest

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3 Ways to Build Muscle With Bodyweight Workouts
by Alain Gonzalez, author, Bodyweight MASS

Regardless of what you’ve been told, bodyweight (or calisthenics) training is 100% a viable method for building muscle.

There’s only one problem ..

If we want to build muscle, we’ve got to progressively do more work. With weight training it’s as easy as adding 1-2 reps, an additional set, or just adding a few pounds to the bar.

With bodyweight training, on the other hand, you’ve got to get a bit more strategic.

Looking to build muscle with bodyweight workouts? Try including these amplifier sets to your training.

BTA #1 – Rep Tempo

This refers to the speed at which we perform each repetition.

There are 4 components to the rep tempo that each plays a vital role in the lift: Eccentric, Isometric, Concentric, and another Isometric.

Manipulating the rep tempo, although important but not critical when training with weights, could be a game changer for bodyweight trainees.

By increasing, for example, the eccentric portion of the lift, you are essentially keeping your muscles under tension for a longer period of time. More tension = more stress.

Other Ways to Build Muscle with Bodyweight Movements

BTA #2 – Training Density

Increasing Training Density: Decreasing the timeframe it takes in order to complete a given workout (sets x reps).

So if a particular training session takes you 1 hour to complete, the goal should be to complete that same workout in less time (i.e. decreasing rest periods).

Let’s say that cranking out 200 reps in 60 minutes was challenging. To take things to the next level, decrease your work time by 5 minutes. If you rose to the challenge and again completed 200 total repetitions, you may not have increased your total volume, but you’ve still increased your training density. In other words, you can do more work in less time, and are therefore progressing.

BTA #3 – Variations

For this amplifier, we’ll use the example of a push-up since this seems to be the exercise most become proficient at, fastest.

At one point or another, you’ll be able to perform 50-60 push-ups in a given set. This means that you’ve become extremely proficient with the movement and thus the intensity of this workout is extremely low (for you).

The next option would be to either:

— Add weight
— Adjust tempo
— Increase training density
— Use a more challenging variation

Some example of challenging variations for bodyweight movements:

1. Chin-Ups to Single Arm Chin-Ups

2. Pull Ups to Wide Grip Pull Ups

3. Push-Ups to One Arm Push-Ups

4. Squats to Pistol Squats

Why is this a viable option?

Well .. I don’t think it’s hard to see how squatting (or pushing up) your entire body using one leg (or arm) rather than two would equate to a heavier load on the target muscle.

At the end of the day, if your goal is to build size and strength, then bodyweight training, with the right principles in place, can and will produce solid muscle and strength gains.

– Alain Gonzalez, author, Bodyweight MASS

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[video training] How to Get to Where You Can Do a Pull Up

Pulling your entire bodyweight over a bar, for a lot of folks, can seem like an insurmountable task.

But pull ups are important! They are one of the best indicators of total body fitness. If you are a woman and you can do a few pull ups … or if you are a man and you can do 10 or more … you probably have a solid bodyweight-to-strength ratio, relatively low level of bodyfat, and good overall level of fitness.

They are a great way to train your upper body pulling muscles … as well as the core and the total body!

That’s why I created this video for you.

In it, I cover:

— The difference between a pull up and a chin up .. and which one is easier
— What “counts” as a legit pull up or chin up rep
— The PROPER way to do a jumping or assisted pull up or chin up
— The PROPER way to do a band-assisted pull up or chin up
— How to work to full, unassisted pull ups / chins ups – and beyond!

Check it out:

Got some killer info coming your way over the next few days on how to gain muscle with bodyweight only training. It’s one of my favorite topics, so I’m pumped. Stay tuned!

– Forest Vance
ForestVance.com
ForestVanceTraining.com

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TRAINERS AND COACHES

“FB Ads Crash Course” training starts TODAY at 1130 am PST – you can still get in on this one-of-a-kind training course, and learn how to get 1000+ new email subscribers over the next 42 days .. but regisration closes in a couple of hours. Details and sign up at the link below:

http://bit.ly/2lJtV1z

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Trainers, Coaches, Serious Lifters – Looking for 7

I am looking for 7 more motivated individuals to join my Elite Kettlebell Coaching program.

If you are looking to make a SERIOUS body transformation using kettlebells as your training tool of choice (with some body weight exercise mixed in as well) …

If you have some KB training experience, but are looking to take it to the next level …

If you have no major injuries or limitations with your workouts …

And you can commit to working HARD – no whining! …

Get details on the program and submit your application using the link below:

http://bit.ly/2kUSOIL

Thanks for your interest! –

– Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor
ForestVance.com

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