Month: December 2022

Sneaky Carbs: 5 Worst Foods To Eat If You’re Trying To Lose

On By adminIn General, Tips and TricksLeave a comment

Today, I want to talk about a common issue that can sabotage people new to the keto lifestyle – what I call “Sneaky Carbs”.

It’s very important to keep your carbohydrate intake low on the keto diet. The exact number varies depending on the source, but a good guideline is that you should consume 50 grams or less of carbohydrates daily to stay in ketosis. If you’re regularly kettlebell training, you may be able to get away with consuming slightly more carbs, but 50 grams is still not much. And it can add up quickly!

That’s why you have to be careful for hidden, “Sneaky Carbs” in certain foods that may SEEM keto-friendly, but are actually loaded with sugars.

Here are 5 of some of the worst and most surprising examples:

1 – Milk substitutes (almond milk / soy milk etc)
2 – Yogurt
3 – Salad dressing
4 – BBQ sauce
5 – Protein bars

To be successful on the keto diet, you need to understand what you’re eating. That means looking at the nutrition facts for everything you eat and drink.

It can be a bit of work in the beginning, but it does get easier with practice. And this is crucial for success because small tips and tricks like this can make all the difference between success and failure.

-Forest Vance, KettlebellBasics.net

PS – If you want to give the keto diet a go, I recommend the course at the link below:

-> 28 Day Keto Challenge

This program will give you a complete, step-by-step plan of exactly what to do. A big reason I see people fail is lack of planning, and this course will give you:

— Diet basics
— Meal plans
— Tips for curbing cravings
— How to stay in ketosis
— How to calculate your macros
— Beating the keto flu
— How to incorporate intermittent fasting with keto
— How to deal with social situations on keto

…and much more!

The keto diet can be a way to jumpstart your weight loss journey. If you’re thinking of trying it, having a plan is crucial for success, so I highly recommend checking this out:

-> 28 Day Keto Challenge

20-minute Duffel / Sandbag Workout

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Sandbag training is a powerful way to level up your strength and get shredded quickly!

The great part about it is that it’s also a lot of fun.

Now, if you don’t have access to an actual sandbag, there’s no need to worry. We can easily replicate the same workout with a duffel bag.

To make things simple, I personally would just use one of these free duffels (I use mine every day!) and fill it with some light weights or anything that has some weight to it that will give you a bit of challenge.

20-minute Duffel / Sandbag Workout

Keep going for as many rounds as possible in 20 minutes, and you can take breaks if you need to. Perform the following exercises:

  • alternating reverse lunge (hold the bag in front of your chest) – 8 reps per side
  • plank with pull-through (start with the bag outside your left hand, then pull it through to your right side and repeat, alternating sides each time) – 8 reps per side
  • elevated push ups (using the bag to elevate one hand on the floor) – 12 reps per side
  • one-arm rows (use the bag for weight) – 12 reps per side

If you’re looking for a different type of workout, check out this great fat-burning and muscle-building 20-minute duffel/sandbag session!

Plus, we’ve got a special free offer on EVATEC Duffel Bags – just click the link below:

-> Free EVATEC Duffel Bag Offer (you just pay shipping)

Here’s to your success! –

Forest and the Forest Vance Training Team at ForestVanceTraining.com and KettlebellBasics.net

300-rep KB Challenge Workout

On By adminIn Kettlebell WorkoutsLeave a comment

The 300-rep KB Challenge Workout is a full-body workout that will test your endurance, stamina, and strength. This workout is not for the faint of heart – it is a true test of your fitness level. Are you up for the challenge?

300-rep KB Challenge Workout

Perform 10 reps of each exercise. Do one move after the other with little to no rest in between. Do two rounds as fast as possible:

  • Two hand KB swings
  • Standard push ups
  • Walking lunge (10 reps per side)
  • One arm KB rows (10 reps per side)
  • Jumping jacks
  • One hand KB swings (10 reps per side)
  • Close push ups
  • Alternating reverse lunge (10 reps per side)
  • One arm KB rows (10 reps per side)
  • Seal jacks

If you enjoyed this 300-rep KB Challenge workout, you’ll love the full program! The program includes 4 weeks of challenging workouts, designed to help you build strength and endurance. Click the link below to check out a free sample week:

–>> “300” Kettlebell Challenge from Kettlebell Basics – Click Here for a Free Sample Week

-Forest at the Team at KettlebellBasics.net

Pre-Exhaustion Kettlebell Workout For Muscle Strength (Without Lifting Heavy)

On By adminIn Kettlebell WorkoutsLeave a comment

One technique that’s been popular in strength circles for several decades is called “pre-exhaustion” training.

The idea is to pair an isolation move with a compound one for the same muscle group. For example, you might do flys before you bench press, or leg extensions before you squat.

In theory, the strategy allows for more muscle recruitment because supporting muscles no longer serve as limiting factors in an all-out set. Lighter weights must also be used with the compound movements, so injury risk is also reduced.

I think one of the big problems with this method is that it really only works best for very advanced lifters. If you can bench press 600 pounds for example, doing sets of five at 450-500 pounds is just incredibly taxing on the body and joints. Not to mention risky. But for 99% of people who are not lifting THAT much weight in the first place, it actually takes away from your objective, which is to use enough load to actually overload the muscle enough to grow.

For the majority of people who want to get stronger and add muscle, but still go easy on their body, I think there is a better method. It’s called Time-Volume Training.

Time-volume training uses something called training density instead. This method goes easier on your body, but still allows you to use an adequate load to stimulate the muscle.

More on how it all works HERE, but basically, density is a measure of how much work you can do in a certain timeframe. For example, if you bench press 200 lbs twenty times in 10 minutes, that works out to a “density” of 400 pounds per minute. If you can do 25 reps in 10 minutes next workout, that’s a density of 500 pounds per minute.

This increase in density means an increase in total workload, and your body responds to that training stimulus by building MUSCLE.

Check out the details on how it all works and pick up a copy of the program at the link below:

->> Time-Volume Training

If you are looking to gain muscle and strength while at the same time taking it easy on your body and joints, try Time-Volume training!

-Forest Vance
KettlebellBasics.net

The Strange Truth About Reusable Food Wraps: Higher Testosterone Levels + Stronger Kettlellbell Workouts

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I have something a little different to share with you today. I found a really interesting new product, and wanted to pass along the word:

–>> Etee Reusable Food Wraps

There are lots of reasons to use them, but a big one that relates to your kettlebell and strength training is that they’re good for your testosterone levels. Studies show that chemicals in plastic products can mimic estrogen in the body and cause lower test levels, which is bad news for muscle gain, fat loss, energy, libido, and more. 

If you’re trying to be healthier and avoid using plastic sandwich bags, these reusable wrappers are also perfect for you. I know I was constantly using them and creating unnecessary waste. But with these, you can just wrap your food up and be on your way. So convenient and eco-friendly!

You might not have thought of this, but plastic products could be killing your kettlebell goals! These wraps can help. Check out the link below to learn more and let me know how they work for you if you decide to give them a try:

–>> Etee Reusable Food Wraps

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

PS – Etee Reusable Food Wraps make a great gift, ship for free, and come with a 90-day 100% money-back guarantee:

–>> Etee Reusable Food Wraps