21-Day Holiday KB Fat Loss (detailed plan inside)

*Sign up for the 21-day Kettlebell Holiday Shred Challenge – last call – https://forestvance.lpages.co/21-day-holiday-shred-challenge-2023/

The holiday season is upon us! 

And we all know what that means…the potential for those extra pounds to sneak up.

But fear not, because I’ve got a simple 3-step plan that can help you lose fat without the hassle of sticking to a strict meal plan. 

Plus, you can still enjoy all your favorite foods!

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STEP 1 – Figure out your starting targets. 

Let me use myself as an example. 

Currently, I weigh 240 pounds, and my goal is to lose 1% of my body weight per week over the next three weeks, which comes out to 2.4 pounds of fat loss each week.

To achieve this, I need to create an 8400 kcal deficit each week, which breaks down to around 1200 kcals per day.

So HOW would I do this?

Well – right now, I’m burning about 3170 kcals per day based, on data from my trusty Garmin watch.

So here’s the game plan:

– First off, I’ll aim to burn an extra 200 kcals per day by switching up my training style and approach (think faster-paced metabolic workouts). This should get me an additional boost of 100 kcals per day. On top of that, I’ll make sure to take an extra 2000 steps every day (another bonus +100 kcals).

– Secondly, I’ll cut back on my daily caloric intake by a whopping grand total of…drumroll please…1000 kcals! So that leaves me with a target of around 2200 calories intake for the entire day.

Sure, there might be moments when hunger strikes and it won’t be a walk in the park. But hey, it won’t be so severe that I’ll be risking falling off track altogether.

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STEP 2 – Create your eating plan.

We are going to help you to lose fat, without the hassle of sticking to a strict meal plan. 

So all we’re going to track are calories and protein.

First, take your daily calorie target and divide it by the number of meals you plan to eat.

For example, if your calorie target is 2200 and you want to eat four meals a day:

2200 / 4 = 550 calories per meal

Next, calculate your protein intake. Aim for consuming grams of protein equal to your body weight each day. Divide this number by the number of meals to determine your protein goal per meal.

If you weigh 240 pounds and plan on eating four meals a day:

240 / 4 = 60 grams of protein per meal

You can then allocate the remaining calories from carbohydrates, fats, from any other food sources that you prefer.

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STEP 3 – Design Your Workout Plan.

Your workout plan should be tailored specifically for you based on your current fitness level.

Strength training serves as the foundation for your program, and kettlebell workouts are an excellent choice.

In addition to strength training, incorporating cardiovascular exercises will help train your heart and burn extra calories.

Don’t forget about regular activity either! For most individuals, achieving a goal of walking 10,000 steps can burn approximately 400 calories.

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There you have it — a simplified version of the KBs’ Rapid Fat Loss Plan for the Holidays. 

Please note that this is just a high-level overview!

If you’re interested in detailed plans and support, I encourage you to join our 21-day Holiday KB Fat Loss Challenge. Here is the link: -> https://forestvance.lpages.co/21-day-holiday-shred-challenge-2023/

I’m excited about working with you!

– Forest

KB “Snatch Ladder” Low-Impact Cardio Workout

Regular cardio is essential for maintaining heart health. Additionally, if your goal is to shed excess fat and maintain a lean physique, incorporating cardio into your routine can be highly beneficial for more calorie burn!

Now running was something I relied on for YEARS as a highly efficient way to get my cardio done. I could get my heart rate up quick, burn a solid amount of calories, and feel very productive in a short amount of time – 30 or 45 minutes!

HOWEVER – the problem is, as the years have ticked by, running seems to be harder and harded on the joints. There are some ways I still incorporate it into my routine (things like rucking and sprinting are two things that I still like and my body sesms to tolerate)… but that’s why kettlebells are also a staple of my cardio plan.

*If you want a full kettlebell plan that’s focused on helping you get low-impact cardio to burn more calories in less time, check out our upcoming 21-day Holiday Shred Challenge, starting Monday Dec 4th:

-> Lose 7-10 Pounds with KBs in 21 Days

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Take the kettlebell snatch test we have to do to become RKC certified, for example. Complete the test itself – 100 KB snatches in 5 minutes with a 53 lb KB (men) or 16 lb KB (women), and you are TOAST! Your heart rate is EXTREMELY high after doing this test (if you can survive!), not to mention how it stays elevated for a period of time afterwards, and you continue to burn calories at a high rate for a while too.

This is not even to mention, the workouts you do in prep for doing a test like this. You might do something like KB snatch ladders a couple / few of times per week for a couple / few months leading up to the cert:

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KB “Snatch Ladder” Low-Impact Cardio Workout

KB SNATCH

Set your timer for 30 second intervals.

First interval, do 4 reps on the right side.

Your rest is the time it takes you to complete the set until the next 30
second interval starts.

Second interval, do 4 reps on the left side.

Repeat for 9 rounds on EACH side, INCREASING the reps by one per side
till you get to 8, THEN going back down the “ladder”.

So you’ll go:

4/4
5/5
6/6
7/7
8/8
7/7
6/6
5/5
4/4

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Do that KB snatch workout (or even some scaled-down version of it!)… and TELL me you don’t get a tremendous cardiovascular workout!!

To sum up, cardiovascular exercise is something you need to be doing. Activities like running can be highly efficient, but they are also higher impact on the body, and as we age, lower impact replacements are great to find. Kettlebells can be one of those lower impact replacements, and the sample kettlebell snatch ladder workout I shared with you today is a great example of how you can get some tremendous cardio exercise with kettlebells in a low impact way.

If you want a full kettlebell plan that’s focused on helping you get low-impact cardio to burn more calories in less time, check out our upcoming 21-day Holiday Shred Challenge, starting Monday Dec 4th:

-> Lose 7-10 Pounds with KBs in 21 Days

-Forest and the FVT Team — KettlebellBasics.net — ForestVanceTraining.com

How to Lose 7-10 Pounds with KBs Before Christmas

On average, people gain 8-13 pounds during the Holiday season.

This year however, we are flipping the script and helping you LOSE weight during the holidays, while setting you up for success in the New Year:

Introducing the 21-day Holiday Shred Challenge.

It’s designed to help you shed those extra pounds and get you in prime shape for 2024.

And don’t worry, because it’s only 21 days!

See, recently, I realized that my body fat percentage snuck up a bit higher than I’d like… and so before diving into my strength and muscle gain phase in the New Year, I want to drop 5-10 lbs of fat first.

That’s why I created this 21-day Holiday Shred Challenge. And I’m inviting YOU to take the Challenge along with me:

-> https://forestvance.lpages.co/21-day-holiday-shred-challenge-2023/

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Whether you join my Challenge or not, if you want to shed fat going into the New Year, here are three things to focus on if you want to lose 7-10 pounds before Christmas with KBs:

NUTRITION

This is going to be a short, rapid-fire project. There are also a lot of variables at play. So we’re not going to do a whole lot of adjusting on the fly as we would with a longer fat loss phase of perhaps 12-16 weeks. We’re just going to take everything into account – your current weight, body comp, fitness level, activity level, etc etc – take a solid guess as where to start with caloric and macro needs – and GO!

TRAINING

Believe it or not, we do NOT need to be training extra hard. We need to be sure we maintain muscle and do some cardio, for sure… but we are also going to be in a significant deficit, so we are really just trying to do the right things in our KB training to maintain, and prep for our next phase of gaining muscle and strength.

ACCOUNTABILITY

This is key. Either sign up for our Challenge and rely on us to keep you on track with your workouts and nutrition, OR find a great reliable buddy or group that can support you. This will be aggressive, so you’ll need the support!

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On average, people gain 8-13 pounds during the Holiday season.

This year however, we are flipping the script and helping you LOSE weight during the holidays, while setting you up for success in the New Year:

Sign up now for my 21-day Holiday Shred Challenge!

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

21-day KB Holiday “Mini Cut” Challenge

If your Thanksgiving weekend was anything like mine, you probably indulged in some delicious food and drinks and had a great time.

Now, it’s Cyber Monday and maybe you’re feeling a little “fluffy” from all the festivities! 😉

This is actually the perfect time to do something about it. That’s why I’ll be doing a Holiday Mini-Cut for the rest of 2023!

If you want to join me on this journey and challenge yourself this holiday season, sign up for our upcoming 21-day Holiday Shred Challenge -> https://forestvance.lpages.co/21-day-holiday-shred-challenge-2023/

A mini cut is a more aggressive form of dieting where you significantly reduce your calorie intake for a few weeks in order to lose weight quickly. The goal is to get our bodies primed for muscle growth.

Unlike longer cutting cycles, mini cuts allow us to get back into a calorie surplus faster, giving us more time to focus on building muscle.

During a mini cut, you’ll be eating at a significant calorie deficit of 500-1000 kcals/day.

For example, if you’re currently consuming 3000 calories daily, during a mini-cut you would bring that down to 2000-2500 calories.

The aim is to lose around 1% of your body weight each week. However, in the first few weeks, it’s possible to see even greater fat loss of up to 1.5-2% per week.

Personally, I’m aiming for at least a 7-pound weight loss before Christmas, with an ambitious goal of hitting 10 pounds!

If you want to join me on this journey and challenge yourself this holiday season, sign up for our upcoming 21-day Holiday Shred Challenge -> https://forestvance.lpages.co/21-day-holiday-shred-challenge-2023/

I’ll guide you through the exact eating and training plan that will help you achieve your goals!

Looking forward to working together and taking on this challenge WITH you –

Forest Vance
Owner,
FVT Personal Training

Kettlebell 5×5 – HOLIDAY GAINZ Workout

Hey guys! So, we had our first snowfall here in KC last night. Can you believe it? Winter is in full swing and that means it’s time to switch up my training routine.

During the colder months, I like to focus more on building muscle and strength. It’s all about getting that solid foundation before I turn my attention to getting lean for summer.

This year, I’ve really been loving kettlebell workouts. They’re a great way to get strong and stay in shape without putting too much strain on your body or joints.

Now, you may have heard of the 5×5 workout program – a classic strength training routine popularized by Bill Starr back in the ’70s. Well, I’ve taken that same concept and adapted it for kettlebells!

In my KB 5×5 program, we do 5 sets of 5 reps with different kettlebell exercises. The goal is still to increase strength and size, just with a twist!

If you want to try out a sample workout, go ahead and give it a shot. And if you’re interested in the full program, you can grab it HERE while it’s on sale this Black Friday weekend.

Hope you enjoy the workout! Let’s crush those holiday gainz together!

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Kettlebell 5×5 – HOLIDAY GAINZ Workout

PART 1 – Do 5 reps of exercise one. Rest 60-120 seconds. Do exercise 2. Rest 60-120 seconds. Go back to exercise one and complete a total of five rounds. When you can get 5 sets of 5 reps of movement #1, progress – adjust lifting tempo, reduce rest period, pick a harder exercise variation, or increase weight:

1 – Single / Double KB Front Squat (can use un-even ‘bells – if only one KB, do TEN reps instead of 5)

2 – burpees – any style – 7

PART 2 – Do 5 reps of exercise one. Rest 60-120 seconds. Do exercise 2. Rest 60-120 seconds. Go back to exercise one and complete a total of five rounds. When you can get 5 sets of 5 reps of movement #1, progress – adjust lifting tempo, reduce rest period, pick a harder exercise variation, or increase weight:

1 – Single arm KB swing / snatch – 5 reps per side – go as heavy as possible with good form

2 – plank hold with opposit shoulder tap:35

PART 3 – Do as many reps as you can of exercise one in 30 seconds. Rest for 15 seconds. Do as many reps as you can of exercise two in 30 seconds. Rest for 15 seconds. Do three rounds total:

1- Split squat – right leg – add weight

2 – Side plank with leg lift – right side

3 – Split squat – left leg – add weight

4 – Side plank with leg lift – left side

Post-Turkey “Over 50 KB Revolution” Workout

Good morning!

I just got finished leading a kettlebell workout at my KC-area studio.

Everyone was still feeling the festive spirit from the last couple of days, but was also ready to burn some calories!

Afterwards, I had a chat with a trainer about how, as the years go by, it seems to be getting more and more difficult to stimulate our muscles and boost strength, without putting too much strain on the joints.

We both agreed that finding a variety of ways to work those muscles, without hurting our knees, hips, spine, and shoulders, is key!

Kettlebells can be the PERFECT tool for getting strong and in shape without putting extra stress on the body… and that’s why I created the Over 50 KB Revolution course – currently on sale this weekend – which focuses specifically on this type of exercise.

Take a look at the sample workout below and if you’re interested, grab the full routine on Black Friday sale HERE.

–Forest @ KettlebellBasics

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Over 50 KB Revolution – Week 3 / Workout 1

WORKOUT 1

PART 1 – Do as many reps as you can of the first exercise in 40 seconds. Rest for 15 seconds. Do as many reps as you can of the second exercise in 30 seconds. Rest for 15 seconds. Do 4 rounds total:

½ or full Turkish Get Up – “in between” option = ¾ get get up
KB deadlift or KB swing – “in between” option = ½ swing

PART 2 – Do as many reps as you can of the first exercise in 40 seconds. Rest for 15 seconds. Do as many reps as you can of the second exercise in 30 seconds. Rest for 15 seconds. Do 4 rounds total:

Bodyweight split squat or KB rack split squat (:40 per side) – can rack two hands or one
Single arm KB row (:40 per side)

FINISHER – Perform 4 single OR double KB “total body attack” at the top of each minute. Repeat 5 times / for 5 minutes / total of 20 reps.

-> Over 50 KB Revolution Black Friday Sale

Kettlebell “Thanksgiving Sampler Platter” Workout

Kettlebell “Thanksgiving Sampler Platter” Workout – Kettlebell Basics 2023 Black Friday Sale

Happy Thanksgiving!

My kettlebell courses + training plans are ALL on sale this weekend:

=>> Kettlebell Basics 2023 Black Friday Sale

Here is a Kettlebell “Thanksgiving Sampler Platter” Workout for you on this Holiday.

You’ll get a little bit of everything – swings, cleans, snatches and more:

*Two handed swing – 10 reps
*Clean and press – 5 reps per side
*One hand swing – 10 reps per side
*Clean and rack squat – 5 reps per side
*Two handed swing – 10 reps
*Turkish get up – 2 reps per side
*One handed swing – 10 reps per side
*Snatch – 10 reps per side
*Two handed swing – 10 reps

Complete as many rounds as you can of this circuit in 20 minutes.

And don’t forget – my kettlebell courses + training plans are ALL on sale this weekend:

=>> Kettlebell Basics 2023 Black Friday Sale

Happy Thanksgiving to you and yours –

-Forest and the FVT Team

Lower Body Burner + Black Friday Kettlebell Deals

Hey there!

Can you believe Thanksgiving is just around the corner? It’s crazy how fast time flies!

I wanted to let you know that I’ll be having some awesome deals on my top-selling KB workout plans for Black Friday. If you’ve been thinking about grabbing one or more of your favorites, now is the perfect time!

Start thinking about which ones you want and be ready when they go on sale.

Also, I have a killer lower body burner circuit that I did with a client this morning. It’s amazing if you’re looking to really target and burn out those glutes, quads, and abs all at the same time!

Here’s what it looks like:

  • Do 3-4 rounds of the following exercises as fast as possible:
  • 15 KB swings (choose a weight that challenges you but allows for good form)
  • 10 KB goblet squats with a 3-second pause at the bottom of each rep
  • 10 side plank holds with leg raises (10 reps per side)

Give it a try after your next KB workout and let me know what you think!

And remember to stay tuned for Kettlebell Basics’ exciting Black Friday Deals!

Forest Vance – KettlebellBasics.net

VIDEO – 10-min Beginner KB Circuit

Have you given this beginner KB circuit a try? Check out the 10-minute video where I walk you through it. This is a perfect introduction to kettlebells if you’re just starting out. Even if you’ve been training with them for a while, there are still plenty of technique tips and tricks that you can benefit from. Trainers and fitness professionals, I highly recommend watching this video too, as there are some great tips that you can use with your clients. Follow the link below to watch:

-> VIDEO – 10-min Beginner KB Circuit

And don’t forget to sign up for our upcoming 28-day KB Challenge! It’s a complete program designed to take your strength and lean muscle to the next level:

-> 28-day KB/BW Hybrid Strength Training Challenge 3.0

-Forest Vance
Kettlebell Expert
Over 40 Specialist
KettlebellBasics.net
ForestVanceTraining.com

KB/BW Hybrid Strength Complex

If you’re looking for a way to build muscle without having to lift heavier weights, kettlebell complex workouts could be the perfect solution.

Despite using less weight than traditional exercises, the extended time under tension still provides a powerful stimulus for muscle growth.

The unique design of kettlebells makes them the ideal tool for complexes, which is why we incorporate them into our Kettlebell/Bodyweight Hybrid Training 3.0 program.

Take a look at the sample workout below and consider trying out the full program HERE:

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KB/BW Hybrid Strength Complex Workout – Free Sample

– Perform 5 kettlebell clean + press on your right side

– Follow this with 5 kettlebell rack lunges on your right side

– Then, do 10 one-arm kettlebell swings on your right side

– Repeat these steps on your left side (clean + press, rack lunges, one-arm swings)

– Finish off with 5 burpees

– Rest for about 60 seconds, then repeat three more times for a total of four rounds

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Are you up for the challenge? Join us in the upcoming 28-day Kettlebell/Bodyweight Hybrid Strength Training Challenge starting Monday! You can even try out one week of the challenge for just $7 by clicking on this link:

–>> Kettlebell / Bodyweight Hybrid Strength Training Challenge 3.0

Looking forward to training with you!

— Forest Vance — Kettlebell Expert — Over 40 Specialist — ForestVanceTraining.com – KettlebellBasics.net