Month: June 2023

Calories = The Biggest Lie In Weight Loss?

On By adminIn General, Tips and TricksLeave a comment

Have you heard people saying that calories don’t matter when trying to lose weight?

Some might say this because it sounds nice to believe, but it’s not the truth.

The truth, which may not be popular, is this: to lose weight, you must eat fewer calories than your body uses.

The challenge is to find out how many calories your body uses and then try to eat less than that.

In terms of science, there’s simply no other way to lose weight!

This doesn’t mean you have to count every single calorie you eat (though it can help). You also don’t need to eat fewer calories every single day.

Here’s a method I like that makes the process a LOT more straightforward:

–>> 5/2 Fat Loss Diet for KB Lifters

Instead of counting calories daily, you just fast a couple of days each week. This reduces your calorie intake by about 15-20% all at once.

Fasting also has other health benefits. It can help improve your blood levels, keep your heart healthy, and may help you live longer.

Whatever approach you take though, just remember – if you want to lose body fat, you must eat fewer calories than your body uses. The key is to find a method that works for YOU and YOUR lifestyle, goals, etc… and that you can STICK TO IT over a long period of time!

To your success –

-Forest Vance — Master of Science, Human Movement — Certified Fitness Nutrition Specialist — KettlebellBasics.net

PS – ANY diet approach – whether it’s:

Keto

Paleo

Vegan

XYZ

ALL these diets can help with fat loss, but at the end of the day, they work because they help you eat fewer calories than your body uses.

For the best results, choose a method that works for you and that you can stick to for a long time!

If you’re still struggling to find one that works, try this:

–>> 5/2 Fat Loss Diet for KB Lifters

28-day KB Body Revival Challenge – Week 1 / Workout 3

On By adminIn Kettlebell WorkoutsLeave a comment

Last call for the 28-day KB Body Revival Challenge! –  https://bit.ly/3WHryw4

This one is for all the kettlebell fans aged 40 and up who:

— Want every day, functional strength so that they can do all the things they love better and for years to come
— Want to get stronger, but want to do it without lifting heavy weights and getting injured in the process
— Want their joints, spine, body, and mind to feel 5, 10, up to 20 years younger

We start today, June 5th – register now at the link below:

– https://bit.ly/3WHryw4

Check out this sample workout from the program:

PART 1 – “Fight Gone Bad” style – 3 RDS 1:00 at each station, with 1:00 rest in between RDS

  • 1:00 KB goat bag swing → KBS
  • 1:00 R arm KB front squats
  • 1:00 5 push ups ->> stand up → 5 push ups → repeat for 1 min
  • 1:00 L arm KB front squats
  • 1:00 x jacks
  • 1:00 rest

FINISHER – Do as many reps as you can of the first exercise in 30 seconds. Rest for 15 seconds. Do as many reps as you can of the second exercise in 30 seconds. Rest for 15 seconds. Do 3 rounds total:

  • v sit hold
  • side plank right
  • reverse snowangels
  • side plank left

#KettlebellRevivalChallenge
#FitOver40
#FunctionalStrengthTraining
#AgeIsJustANumber#RevitalizeYourBody

NEW VIDEO – Knees Slipping on Your Kettlebell Swings? Try This!

On By adminIn VideosLeave a comment

Having Trouble with Kettlebell Swings? Here’s a Tip!

Kettlebells are great for quick weight loss, building lean muscle, and boosting your fitness. But, when you’re starting, it’s easy to do them wrong. This is really important for everyone, but if you’re over 40, it’s especially key. Using the right form can protect your body, be kinder to your joints, and prevent injury.

Do your knees move forward when you swing your kettlebell? If they do, try putting a pad, a board, or some weight plates under your toes. This trick will shift your weight back to your heels and stop your knees from going too forward.

If you think this tip is helpful, you should check out our upcoming 28-day Kettlebell Body Revival Challenge. It comes with my free Kettlebell Hacks video series, with lots of videos like this one to help you get better at using kettlebells without getting hurt. More info and sign up here -> https://forestvance.lpages.co/28-day-kettlebell-body-revival-challenge/

– Forest and the team at KettlebellBasics.net

Kettlebell Body Revival – Free Sample Workout

On By adminIn Kettlebell WorkoutsLeave a comment

Next Monday, June 5th is the start of our 28-day Kettlebell Body Revival Challenge! Are you in?!? Here’s the link you need to join: 

–>> 28 Day Kettlebell Body Revival Challenge

Before we start, here’s a little peek at what the workouts will be like. We’ll focus on a few key areas:

  • Being flexible and moving easily
  • Keeping balanced
  • Making your core strong

All of these things will help you reach the Challenge’s goals- to feel less pain, become stronger in a useful way, and feel up to 20 years younger!
Ready? Here’s the workout:

Kettlebell Body Revival – Free Sample Workout

WARM UP – Try to do as many as you can of each exercise in 30 seconds. Don’t rest between exercises. Do this twice:

  • Alternating Prisoner Lunge
  • Cross Crawl
  • Bodyweight Squat
  • Pushups
  • Leg Swings (20 secs/side)

PART 1 – Set a timer for 1 minute. At the start of each minute, do the set number of reps. Rest for the rest of the minute. Do this 3-4 times:

  • Single / Double KB Press x 8
  • Single / Double KB Front Squat x 8
  • Horn grab / Double KB Clean x 10
  • Single Arm KB Row x 12 per side / Inverted row x 15
  • Total Body Extension x 20

PART 2 – Do as many rounds as you can of these exercises in 7-10 minutes:

  • Friendly Burpee – 5
  • Bodyweight / KB Walking Lunge w/ Balance – 8 per leg
  • HardStyle Plank – :30 hold
  • Skater hops – 10 per side

COOL DOWN (5 mins) – Hold each of these stretches for 30 seconds:

  • Forward fold
  • Sphinx
  • Child’s pose

That’s a full free workout from our upcoming 28-day Kettlebell Body Revival Challenge. 

With workouts like this, in just a month you could feel more awake, flexible, and years younger.

Want to sign up for the whole Challenge? Click this link:

–>> https://forestvance.lpages.co/28-day-kettlebell-body-revival-challenge/

Can’t wait to see you there!

— Forest and the FVT Team at KettlebellBasics.net