Compelling new research has found that certain types of exercise methods can slow the aging process by preventing celluar aging. 

One of these methods is HIIT (high-intensity interval training).

The study (linked at the bottom of this article) published in the European Heart Journal, researchers examined the cellular effects of different exercise types over a six month period with 124 participants.

One big find was that HIIT training increased what’s called telomerase activity, which is beneficial for cell growth and replication. Telomeres are nucleotide sequences found at the end of chromosomes that protect our genetic information. When they shorten, cellular aging occurs. HIIT was one of the modalities found to increase telomere length, inhibiting cell death, and produce an anti-aging effect.

A nice side benefit is that there is also a lot of research showing HIIT being one of the best methods for reducing body fat!

Plus, HIIT is very time-efficient, taking a lot less time to do then more traditional, endurance-based exercise methods.

Here is a kettlebell – based HIIT workout you can try:

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Anti-Aging Kettlebell HIIT Workout

For each exercise, use maximum effort for 40 seconds (goal – get heart rate to 80-95% of max), then rest (goal – heart rate comes down to 40-50% of max) for 20 seconds. Repeat for three (beginner) to four (intermediate/advanced) rounds total:

1 – One Arm Kettlebell Swing (beginner) OR Kettlebell Snatch (intermediate/advanced)) (20 seconds per side)
2 – Plank (beginner) OR Plank with Alternating Shoulder Tap (intermediate/advanced)
3 – Bodyweight Lunge (beginner) OR Kettlebell Tactical Lunge (intermediate/advanced)) (alternate legs each rep)
4 – One Arm Kettlebell Row (20 seconds per side) (beginner) OR Pull Up intermediate/advanced)
5 – Jumping Jacks (beginner) OR Burpees (intermediate/advanced)

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If you are looking for a complete program that uses kettlebell HIIT for anti-aging, you’ll be hard pressed to find a better one than my Filthy 50 28-day KB Challenge. But if you want to sign up, you’ll need to do so ASAP – we start today!

-> “Anti-Aging” Kettlebell HIIT 28-day Challenge

Here’s to feeling younger, stronger, and fitter in 2021 –

– Forest and the FVT Team at KettlebellBasics.net

PS – Check out the study on HIIT for anti-aging here: https://academic.oup.com/eurheartj/article/40/1/34/5193508

Since the end of 2006, when I started working full time in the fitness industry, I have had conversations clients most every working day who are looking to lose fat.

I can’t tell you how many times people are pretty dialed in with their kettlebell workouts, but they are just not getting the fat loss results, and they can’t figure out why.

Nine times out of ten, it comes down to nutrition. This is the missing puzzle piece from most people’s kettlebell fitness program.

And here’s the thing – the short-term diets DO work to get you quick results.

But you always have to remember – however you GET to your goals, that’s how you have to MAINTAIN them.

That’s why it’s so important to find an approach that is going to be manageable with your lifestyle, and do-able for you for the long term.

Learning how to make a few healthy, tasty recipes that are going to work for you and your family goes a LOT way towards that.

That’s why I love Anabolic Cooking.

It’s a nutrition program that’s based around meals that you’re going to actually like to eat.

No, you’re probably not gonna like every single one of them, but there’s over 200 recipes that you can pick from!…

So what I would do is go through the whole program and find a dozen or two dozen of these recipes that are your go to use.

Like for me:

— Vanilla Cream Oatmeal

— High Protein Pancakes

— Classic Denver Omelette

— Grilled Turkey Club

— Grilled Tex Mex Chicken

— Beef Teriyaki

— 15 Quick n Easy Tuna Recipes

Are some of my go-to choices.

Then what I do is, I have these as my go to meals that I rotate through. I’ll occasionally add other ones to the mix. This way, I’m able to lose fat and also maintain my fitness goals, in a way that is sustainable for my lifestyle.

Check out the program and pick up a copy here -> “Anabolic Cooking”

Especially if you’ve tried all different diets, and nothings really worked, give it a go, I highly recommend it!

Cheers-

– Forest and the FVT Team at KettlebellBasics.net

In part 1 of this Kettlebell “Versus” Series, I posed this question:

Who would you rather look and/or perform like – Brad Pitt, or Vin Diesel?

And we talked about how, if you want “functional fitness” and lean muscle, you’d want to model your training after someone like Pitt.

Today, we’re going to talk about talk how if you want to get straight up JACKED… if you want brute strength and raw power and an intimidating presence to go with it… how you can train like the Vin Diesel.

For maximum muscle size, there are a few specific things you want to focus on:

1 – Up the Volume

Training VOLUME – total number of reps x total number of sets – is a BIG factor if you want to gain size.

Short, 20-30 minute workouts WILL help you get lean and functional and fit – but they will NOT help you gain max muscle.

Here is an example chest workout I found on the internet, from an interview he did in TRAIN magazine:

SUPERSET 1

Bench Press – 4 sets of 8
Decline Bench Press – 4 sets of 8

SUPERSET 2

Dumbbell Flys – 4 sets of 8
Pushups – 4 sets of 8

SUPERSET 3

Incline DB Press – 4 sets of 8
Low Cable Crossover – 4 sets of 8

2 – Moderate Rep Range

If you’re going for all-out SIZE, you want to stick in what we’d call a “moderate” rep range – 8-12 – most of the time. Substantial evidence argues that this is the best way to build muscle mass. It increases hormone response, spares protein, and provides the necessary time under tension to spark muscle damage. You’re actually going to stay AWAY from low rep / very heavy (5 reps or less), most of the time. Counter-intuitive, I know, but true. Training for strength and training for mass are actually two different things.

3 – Keep Rest Periods Short

When the training goal is muscular hypertrophy, the combination of moderate-intensity sets with short rest intervals of 30-60 seconds might be most effective due to greater acute levels of growth hormone during such workouts.

Again – this is NOT the approach you take when training for maximal strength… but it works for building mass.

See this research paper for more: https://pubmed.ncbi.nlm.nih.gov/19691365

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So there you have a few keys to training for maximum strength and size!

Is this a realistic routine for most?

Not really 🙂

The time and energy and available equipment etc etc this takes can be tough, especially if you’re managing other priorities in your life.

And we didn’t even get into the nutrition side, but that is also a HUGE factor too.

The great news is, if your goals are more along the lines of “functional fitness” and lean muscle, you absolutely CAN reach your goals in just a few 20-30 minute kettlebell-based workouts per week.

Like we do in our upcoming Filthy 50s KB Challenge.

Details on that here:

=>> Filthy 50s KB Challenge (starts Monday)

Hope this “kettlebell versus” serious was both informative, and entertaining 🙂

If you have ideas for more athlete or celebrity training styles you’d like me to break down, let me know!

And whatever your goals, here’s to your continued success –

-Forest Vance
Kettlebell Expert
KettlebellBasics.net

Who would you rather look and/or perform like – Brad Pitt, or Vin Diesel?

See, if you want “functional fitness” and lean muscle, you want to model your training after someone like Brad Pitt. (We’ll talk about his training approach in today’s article, and then dial in on Vin Diesel next time.)

When Fight Club first hit the big screen in 1999, people were blown away by Brad Pitt’s incredible body. He was in amazing shape for the role:

From the internet sources I’ve seen, the main things he focused on were:

• Doing fast-paced weight training workouts, lifting relatively heavy weights, for higer rep ranges
• Pushing himself on the cardio, hitting things like HIIT frequently, and working at a high percentage of his max heart rate
• Eating extremely clean

Very similar to the methods we use in our “Filthy 50” 28-day KB Challenge!

Doing workouts like this:

“Filthy 50” Strength Chipper – You will perform all the reps of each exercise before moving on to the next exercise. Rest as needed to maintain proper form. Record your time to track your progress. Post your time in the group as well!

1 – 1-Arm KB Rack Squat – 50 (25/ea side)
2 – 1-Arm KB Push Press – 50 (25/ea side)
3 – 1-Arm KB Swing – 50 (25/ea side)
4 – Bodyweight Walking Lunges – 50 (25/ea side)
5 – Side Plank with Hip Dip – 50 (25/ea side)

PLUS hitting the HIIT cardio (which we include with the challenge) AND dialing in your diet (you get that too!) – THAT’s how you do it if you want to look and perform like Brad.

Learn more about my full Filthy 50 KB workout plan here:

-> https://bit.ly/filthy50kbchallenge

And stay tuned for part 2 tomorrow… we’ll talk about how if you want to get straight up JACKED… if you want brute strength and raw power and an intimidating presence to go with it… how you can train like Vin Diesel.

-Forest Vance, Kettlebell Expert, KettlebellBasics.net

Guys, try this new 50-rep “Dirt Off My Shoulers” KB Challenge workout!

If you are looking to:

• Take your KB training to the next level
• Develop greater functional strength, so that you can live life to its fullest
• Get in shape without getting injured

You need to join our upcoming “Filthy 50” 28-day KB Challenge!

-> “Filthy 50” 28-day KB Challenge

Here’s the workout:

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50-rep “Dirt Off My Shoulers” KB Challenge

1- Narrow Stance Heels Elevated KB Goblet Squat – 50
2 – Paused Push-ups, 3 second pause – Men: 50, Women:30
3 – Prisoner Lateral Lunges – 50 (25/ea side)
4 – 1-Arm KB Press (strict) – 50 (25/ea side)
5 – Rotating Side Plank – 50 (25/ea side)

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How’d you do?

This is just a one-off workout to give you an idea of what we’re going to be working on.

If you want the structure and progression and accountability and MUCH more, sign up to work with us for the next 28-days:

-> “Filthy 50” 28-day KB Challenge

Look forward to helping you reach your fitness goals in 2021!

-Forest and the FVT Team @ KettlebellBasics.net

I will admit, I am not a “natural” fan of cardio.

I’d rather lift something heavy than go for a run, most any day.

But, especially as the years go by, I realize that balancing strength work with conditioning is KEY to staying lean.

If you are in the same boat, you will like today’s workout.

It’s in the style of my HIIT Extreme program (which happens to be free this week when you pick up a copy of KBs for Abs!).

It’s fun.

It’s cool

It’s different.

And I especially love it, because it doesn’t really feel like cardio:

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Cardio for the Person Who Hates Cardio: Push/Squat/Ruck/Sprint

1 – Fill up a backpack with 15 (beginner) to 40 (advanced) pounds. You could also use a weighted vest if you have one.

2 – Walk one mile at a brisk pace. Your target is to get your heart rate into Zone 2 (60%-70% of max).

3 – Drop the backpack / weighted vest. Now you’re going to do:

a) 100 yard jog / run / sprint (ideal is to find a football field, park where you can do these back and forth)
b) 10 squats with your backpack / vest
c) 100 yard jog / run / sprint
d) 10 push ups

Rest about 30 seconds between exercises / efforts.

Repeat this sequence 3-5 times, for a total of 6-10 jog / run / sprints, and 3-5 sets each of squats and push ups.

4 – Pick up your backpack / weighted vest, and walk another mile.

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The great thing about a workout like this is that it can easily be added on to your current kettlebell routine.

And that’s the exact ideal behind HIIT Extreme.

It’s a 5-week course designed to be added on to your current training, and take your cardio to the next level.

And you get it FREE when you pick up a copy of Kettlebells for Abs by midnight tonight.

Learn more at the link below:

-> HIIT Extreme + KBs for Abs

And get some cardio sessions scheduled for this week!

-Forest Vance
KettlebellBasics.net

A lot of people think kettlebells are just for fat loss and conditioning.

And they are great tools for those goals!

But if you know what you are doing, you can use them to build strength, too.

For example, we use kettlebells to help you both gain strength AND lose fat at the same time in our upcoming “Dirty 30’s” – 28-day KB Challenge.

It’s called “Dirty 30’s” because we have you doing 30-rep “chipper”- style workouts to shred fat and jack up your metabolism for the rest of the day.

But we’re also working things in like the method covered in today’s video to help you gain serious strength, too.

Click here to learn more and join the Dirty 30’s KB Challenge, and then check out the video below:

get KB STRONG with “Cluster” Training [new video]

Cluster training is a great tool for adding strength and muscle. Here’s how it works:

Instead of doing sets of straight reps, you do 1 or 2 or 3 reps at a time, set the weight down, then pick it back up and repeat 1 or 2 or 3 more times.

For example. Let’s say I can do 5 reps with a 53 pound KB. Instead of doing all 5 at once, I do 2 reps at a time, resting 10 seconds between efforts, and do that 4 times – for a total of 8 reps.

So now I can do 8 reps with the 53 pounder, instead of 5.

Over time, that adds up to a lot of extra strength and muscle gains.

Enjoy!

– Forest

This morning while leading my kettlebell workout group, I noticed a mistake that several people were making when doing their swings.

I gave them a simple cue, and it improved their form in seconds.

I got this cue at the first RKC I attended in 2009, and have used it since with great success.

It’s great because it gets your neck neutral with your spine when you are doing hinging movements like the swing, instantly making the move safer and more efficient.

The cue is:

“Look where the wall meets the floor.”

You see, one common mistake is that people look up when they swing.

I remember when I was in high school, our coach would tell us to do this when we were doing back squats. “Look at the ceiling, get your chest up!”, he’d scream.

Maybe that’s where it comes from, who knows.

But you don’t want to look up when you are swinging or doing other hinging movements, because it puts extra stress on your neck, and makes the movement far less efficient.

Another common mistake is that people look down swing they swing.

This is also bad because it tends to cause more rounding in the back, and turns off the muscles in the core.

The great happy medium is to think about looking where the wall meets the floor. So you’re not looking up, you’re not looking down, you’re kind of looking straight ahead and down slightly.

If you are training outside, another similar cue is to “look down at the horizon”.

It gets your neck right where it needs to be for a safe and effective movement. And I find it works for the majority of people as a fast fix.

Give it a try at your next KB workout, and see if it helps.

And keep in mind – this is just one little coaching tip.

But it’s tips and cues like these – for the right person, at the right time – that can make ALL the difference in keeping your workouts safe, and you getting results.

These are the kind of tips you’ll get when you participate in our 42 Day Kettlebell Challenge, that starts today.

The direct link for info and to sign up is below:

https://bit.ly/gvktchallenge

I normally don’t send the direct link to sign up without having folks apply first, but since we are starting today, and you would have to sign up within the next few hours if you still want to participate, I’m just going to do it.

When you sign up, you verify that you meet the requirements listed on the page below:

https://bit.ly/gvktchallenge

And that you are in healthy and fit condition to participate in an intensive program like this one.

This is likely the last Challenge we are doing like this in 2019, so if you’ve been thinking about getting in on one, now is the time.

Details and sign up using the link below:

https://bit.ly/gvktchallenge

Look forward to hearing from you!

– Forest and the FVT Team

I live in a great area of California, and an amazing and unique part of the world, really …

In 90 minutes or less, I can be riding a cable car in San Francisco, wine tasting in Napa valley, or snowboarding in Lake Tahoe …

So, my wife and I headed into the mountains for a long-overdo trip to the snow this last weekend … and we had an absolute blast.

Now back in High School and College, I would go up for the first time of the season, and I would be SORE as heck. In muscles that I forgot I had.

Interestingly, these days, I don’t get very sore at all, even after a long layoff.  And I’m convinced that the biggest reason for this, is the difference in my approach to training, vs. how I used to.

Back in my high school and college days, I took a much more “traditional”, bodybuilding-style approach to my workouts.  I would train with both free weights and machines, and largely focus on training specific body parts.  I DID get strong, and better at the specific moves I was doing … but looking back, there wasn’t a ton of real-life carry over.  In other words, I never felt like my strength in the gym helped much in the real world.

This has totally changed in recent years … and I think one of the biggest factors has been my discovery of kettlebells.  KB’s are the ultimate all-around training tool.  You train all your muscle groups at once, and focus on athletic-based movement patterns, rather than isolating specific muscle groups.

They prepare you for whatever life throws at you … you get strong and in great condition at the same time.  With the end result being, you can do things like go snowboarding, or play a pick up game of basketball, or run a 5k, or whatever else you like to do – and be in great shape to do it!!

Now to get a little more specific with how I set up my kettlebell workouts … one thing I do myself and with my personal training/boot camp clients is regular KB challenge workouts.

I talked a about these in more detail the other day – so instead of repeating myself, if you want to know more about the challenge workout concept, how it  is used in an overall workout programming scheme, etc., you can check out that post here:

=> January 2013 FVT Kettlebell Challenge Workout

And, today, I got another kettlebell challenge for you to try.  First, watch the video, then read through the recap below it:

Video Recap

This one is really simple, there’s three exercises- burpees, goblet squats, and two-hand kettlebell swings. These exercises are done in a ladder fashion for time.

So you’re going to start off with one burpee, make sure you clap above your head. Have your kettlebells set up about 5 feet in front of you so you can do your burpees then take a step forward and do your goblet squats and swings. So step forward, grab your kettlebell and do two goblet squats. Then do three kettlebell swings and set your kettlebell down. Step back and go to two burpees, 4 goblet squats, and 6 swings. Then 3 burpees, 6 squats, 9 swings. Go all the way up the ladder, as fast as possible, until you get to 10 burpees, 20 goblet squats, and 30 swings.

Record your time then come back and do the workout again in a couple of weeks or a month to see if your fitness level improves. This should be in addition to your normal workout program, it’s not a stand alone program. It’s just a fun way to mix it up and challenge yourself physically and mentally. And it’s just a kick ass workout.

 

That’s all I got for ‘ya today.  KB training is THE way to go, if you’re looking to change your body, get into great overall shape, and be ready for whatever life throws at you.  More specifically, we use kettlebell challenge workouts as a core programming concept at FVT, with great results.  Plug them into your routine to take things to the next level today!

Thanks, and talk soon –

Forest Vance, MS, RKC II

 

PS – We’re putting the finishing touches on a new complete kettlebell challenges program, and will have all the details on it for you available very soon.  If you’re interested, and you haven’t signed up for the KettlebellBasics.net email newsletter, make sure to do so now to get first news of it’s release!  Just drop your best email address into the box at the upper right of the page.

There’s a school of thought out there that says warming up isn’t necessary.  That if you have minimal muscle imbalances, that if you’re mentally prepared for physical activity at all times, that you should be able to hop right into your workout full bore, right out of the gate.  That when our ancestors had to run for their lives or run to catch an animal or lift a giant bolder or whatever, that they didn’t get a chance to warm up.  And that even in real life today, there are situations where one may need to lift a heavy object, run fast, etc. without the luxury of getting physically or mentally prepared first.

And so while I do suppose there is some validity in this line of thinking, I mostly disagree with it 🙂  Maybe if you’re in law enforcement, training for combat, etc. and your life depends on being able to perform at a high level without a warm up … in that case I can totally see why you would want to train this way …

But I can also tell you from personal experience – I feel WAY better when I go through a sequence of exercises/movements to methodically and specifically prepare me for the workout ahead.  And honestly, for those of you simply looking for general fitness, and without specific performance needs like the ones listed above – why WOULDN’T you warm up?

 Warm Up – Definition and Benefits

To start, here is the definition of a warm up from SparkPeople.com, along with some specific benefits:

A warm up is the act of preparing for an athletic event or workout by exercising or practicing for a short time beforehand. Warming up helps reduce your risk of injury and the aches and pains that come with exercise. The physiological reason to warm up is to assist your circulatory system in pumping oxygen-rich blood to your working muscles. The idea is to increase circulation throughout the body in a gradual manner. A proper warm up safely prepares the body for the increased demands of exercise. Cold muscles do not absorb shock or impact as well, and are more susceptible to injury.

A warm-up helps you prepare both mentally and physically for exercise and reduces the chance of injury. During a warm up, any injury or illness you have can often be recognized, and further injury prevented. Other benefits of a proper warm up include:

• Increased movement of blood through your tissues, making the muscles more pliable.
• Increased delivery of oxygen and nutrients to your muscles. This prevents you from getting out of breath early or too easily.
• Prepares your muscles for stretching
• Prepares your heart for an increase in activity, preventing a rapid increase in blood pressure
• Prepares you mentally for the upcoming exercise
• Primes your nerve-to-muscle pathways to be ready for exercise
• Improved coordination and reaction times

The Kettlebell Warm Up

Here is the sequence I use to prepare for myself and training clients for kettlebell workouts; it is both field-tested and backed by research and science as one of – if the best – way to warm up and prepare yourself for physical activity:

1. Self Myofasical Release

Deep tissue massage therapy modalities such as myofascial release improves flexibility, function, and performance; speeds up the recovery process; and reduces chronic pain and injury risk. Regular deep tissue massage breaks down adhesions and scar tissue that form in the fascia. With the use of a few simple, inexpensive tools (foam roller and a soft ball), you can perform daily self-myofascial release (SMR) and receive much of the same benefits as weekly professional bodywork.  And it’s fantastic to do before a workout; click the link below to check out a full article about it:

=== >> Self Myofasical Release

2. Joint Mobility

Joint mobility training is important for several reasons:

• It improves performance by helping you learn how to properly engage each joint and muscle group in your movements.
• It increases the efficiency of your movement.
• It drastically decreases the chance of injury by elimiating incorrect movements along incorrect joints.

Here are more details about joint mobility training and a quick video on how to do it:

=== >> Joint Mobility 

3. Dynamic Stretch

A ‘dynamic warm-up’ or ‘movement prep session’ is the last element in my warm up sequence; click the link below to learn how to do it:

=== >> Dynamic Warm Up How-To

In conclusion, while there are some folks out there that think warming up for your kettlebell workout isn’t necessary, unless you have specific training needs like the ones outlined in this article, I disagree with this line of thinking.  There are many proven benefits of warming up, and honestly, if you can, why not?

The warm up sequence detailed in this article is perfect to get you ready for your next kettlebell session. Incorporate it into your existing kettlebell routine and see increased results today!

Forest Vance, RKC II

PS – Signed up for my weekly email newsletter yet?  You’ll even get a free copy of my Beginner’s Guide to Kettlebell Training when you do so – just drop your name and best email into the box at the upper right of the page to get it now!