“Cold Exposure” Hack Burns 15% More Calories [New Research]

I was watching a documentary on Netflix yesterday. It followed top CrossFit athletes as they competed in their big annual competition – “the CrossFit Games” – a few years back.

They do several very intense and totally different workouts each day, for several days on end. One of the things they were doing were ice baths – where you fill up a trash can with water and a couple bags of ice, and sit in it from the waist down for 10 or 15 minutes – to help them recover faster.

It brought me back to my college football days. We used to do this every day during training camp, to help bounce back from the morning practice and get ready to hit it again in the evening.

It actually did help quite a bit!

But little did we know, it could also have been helping us burn more calories!

There was a new study published by the Endocrine Society on April 28, 2020 that showed short-term cold exposure may help people with brown fat burn 15% more calories that those without.

(Unlike white fat, brown fat burns calories through fatty acid oxidation and heat production and is considered a promising target in the fight against the obesity epidemic.)

Now the study said that they have to learn more to figure out the definitive effects of cold exposure on fat loss.

But I like the idea, from both the perspective of this research, and also the fact that we can train our bodies to better cope with physical stress, so that we can be metally ready for whatever life throws at us.

A super easy way to try this out is the contrast shower. You get the water as cold as you can stand for one minute. When the minute is up, you go to hot for the next minute. Alternate for three to five cycles total.

Try this weird cold exposure hack today to start speeding up your metabolism.

Let me know how it goes if you give it a try.

And let’s make it a great week!

-Forest Vance
Master of Science, Human Movement
Certified Personal Trainer
KettlebellBasics.net
ForestVanceTraining.com

PS – Get my 14-day Metabolic Reset Challenge diet FREE when you sign up for our 28-day Kettlebell MRT Challenge. But we start TODAY, so if you want in, sign up now at the link below and I’ll get you all the materials ASAP:

=> 28-Day KB MRT + 14-Day Metabolic Reset Challenge Diet

(video) the Kettlebell Push Press

Use the kettlebell push press to build overhead pressing power and shoulder durability.

Plus, you will develop some serious core strength in the process!

Here’s how to do it:

1 – Slightly bend your knees and drive the kettlebell overhead, extending your elbows until your arms are straight.

2 – Pull down with your lats as your elbow flexes, and lower the weight to the rack position.

3 – Repeat for the desired repetitions.

If you like today’s video, be sure to grab the full CORE Kettlebell Beginner’s Guide (FREE for a limited time) at this link: http://bit.ly/corekbbeginner …and stay tuned for more kettlebell exercise videos like this one! –

-Forest Vance, Master Trainer, Kettlebell Expert

Kettlebell MRT Circuit Workout

This week, we’ve been talking about MRT (Metabolic Resistance Training). It’s the theme of our upcoming 28-day kettlebell Challenge.

==>> Sign up now for the KB challenge if you want in – we start officially on Monday, and workout materials are going out starting tomorrow!

With this method, we pack more exercise into less time. So we’re doing “big muscle” movements like squatting, rows and presses (kettlebells are perfect for this). We’re doing mid-range rep counts (no more than 10), with minimal rest between sets (10 seconds works well). And we’re training at high levels of effort.

The end result? Your metabolism is fired up all day, while we build new levels of strength in the process.

The “circuit” format where you do a prescribed number of reps of an exercise before moving on to the next one, and repeating for the rest of your list of exercises, works great here.

Check out this sample Kettlebell MRT Circuit Workout:

  • KB Turkish get up – 1 rep per side
  • 1 arm KB swing – 7 reps per side
  • alternating KB goblet lunge – 7 per side
  • 1-5 pull ups OR 12 recline rows OR 12 1 arm KB rows per side
  • 5-10 burpees (do lower or higher reps, and modify as needed according to fitness level)

Do three (beginner) to five (advanced) rounds total.

NOTES

The whole idea with MRT is that you pick a weight / exercise variation that is challenging. So take your time ramping up if you’re just getting back into things, BUT we need to work to find a weight that is hard eventually (that’s all relative to you of course), to get the desired results from this style of training.

What happens sometimes is that we get more beginner folks that blow through something like this with a 10 or 15 pound kettlebell, and they go – “this is easy!”

If you pick a weight that is really challenging for the work sets, the overall work load goes up, and it’s a totally different experience.

Fit men, we’d have you doing 2o or 24k / 44 or 53 pounds plus on the get ups and lunges, 28 or 32k / 63 or 70 pounds plus on the 1 arm swings, and regular pull ups.

Fit women, we’d have you doing 12 or 16k / 26 or 35 pounds plus on the get ups and lunges, 16 or 20k / 35 or 44 pounds plus on the 1 arm swings, and regular pull ups.

If you are starting lighter or don’t have access to the right weights right now or whatever else – THAT’S OKAY! You can still get great results. I just want to give some context on how this workout style is set up and how you need to do it, to get the most out of it.

So sign up now for the KB challenge by clicking here for the KB challenge if you want in – we start officially on Monday, and workout materials are going out starting tomorrow.

And keep training hard!

-Forest Vance
Kettlebell Expert
KettlebellBasics.net

28-Day MRT Kettlebell Challenge

ATTN kettlebell fans!

If you:

– Yearn for a more powerful calorie-burining workout program

– Are intrigued by the idea of maximizing muscle while shedding excess fat simultaneously

– Would delight if you had the ability to do it with just a couple of kettlebells and your own bodyweight, in three 20-30 minute workouts per week

– Are over the age of 40 and need a program designed with your specific goals and considerations in mind

You’re going to love the 28-day Kettlebell MRT Challenge.

We’re even including my new “14-day Metabolic Reset Challenge” diet plan FREE when you sign up.

But we’re starting officially in just a few days, so sign up now if you want to secure your spot: https://bit.ly/kettlebellmrt

Let’s do this!

-Forest and the FVT Team

20-Minute Kettlebell MRT Workout

Metabolic Resistance Training (MRT) is one of the best strategies for building muscle, burning fat, and improving overall physical fitness… all at the same time.

The essence of the method is packing more exercise into less time. So we’re doing “big muscle” movements like squatting, rows and presses (kettlebells are perfect for this). We’re doing mid-range rep counts (no more than 10) with minimal rest between sets (10 seconds works well). And we’re training at high levels of effort – so while I’m not a fan of taking sets to total failure, we’re getting a couple reps away.

Let’s give it a try. Do as many reps as you can of each exercise in the circuit below in 30 seconds. Rest for 10 seconds between moves. Rest for 60 seconds between rounds. Do 4 rounds total:

1 – 1-arm KB swing (beginner/intermediate) KB snatch (intermediate/advance) (15 seconds per side)
2 – push ups with alternating shoulder taps (knees / hands elevated or standard)
3 – KB tactical lunge (30 seconds per side – 60 seconds total)
4 – pull up OR recline row OR 1-arm KB row 15 secs per side
5 – jump rope skips OR jumping jacks OR shuttle sprints OR high knees in place

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THANK YOU to everyone who has expressed interest in our custom kettlebell program design. I am still working on getting back to the hundreds of replies we received, appreciate your patience!

We have also heard back from some that they would love to do the program, but the price point (range of $150-$200 / month) is a bit high for them right now. Which is very understandable.

For all of these folks, I’ve recommended that they check out our upcoming 28-day kettlebell MRT Challenge. No, the program is not 100% customized for you. And you’re not going to get my personal, individual attention on tracking each workout. But it’s a solid-designed program, you can ask us questions on how to modify for your needs, you have daily check ins in a private group for accountability, and the cost is about 1/9 of the custom program design.

If you’re interested, keep an eye out, we’ll be opening registration for that in the next couple of days.

Have a great one, and talk soon!

  • Forest Vance
    KettlebellBasics.net

PS – If you are interested in our custom kettlebell program design service, we still have 3 spots left.

We take into account:

  • Your injury history
  • Your equipment availability
  • Time you have available to complete your workouts
  • Your specific goals and needs

When we put together your custom workout plan…

…AND, we hold you accountable to getting it done.

Click this link, enter your info, and we’ll send you all the details: https://bit.ly/forestvancecustomprograms

Quiz: Get the Best Kettlebell Workout for You

Are you looking to find the best kettlebell workout for you?

Take this quick 5-question quiz!

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Quiz: Get the Best Kettlebell Workout for You

1 – I am 100% injury-free Y/N

2 – I have a fully stocked gym with every piece of equipment I need Y/N

3 – I have 60 to 90 minutes per day to complete my workouts Y/N

4 – I know what to look for when it comes to program design – in terms of exercise selection, volume, intensity – and feel comfortable picking something that is suitable for my specific goals Y/N

5 – I have a strong knowledge of exercise-related anatomy and physiology, and can quickly and easily modify / substitute suitable exercises on the fly for my needs

#

How did you do?

I don’t have time to dig in to specific tips for each of the points touched on here, maybe in a future post.

But the main point is to get you thinking.

If you answered “yes” to all the questions, awesome. You should be able to the best kettlebell training plan for you, without too much of a problem.

If you answered “no” to one or more of the questions, you might consider our custom kettlebell program design service.

Because we take into account:

  • Your injury history
  • Your equipment availability
  • Time you have available to complete your workouts
  • Your specific goals and needs

When we put together your custom workout plan…

…AND, we hold you accountable to getting it done.

Click this link, enter your info, and we’ll send you all the details: https://bit.ly/forestvancecustomprograms

Look forward to hearing from and working with you –

-Forest and the FVT Team

[new vid] Lockdown Kettlebell Snatch Clinic

Check out this kettlebell snatch “mini clinic” I did this morning… from my garage, during the COVID-19 lockdown!

I take you through the full learning progression for the exercise. I’d use this both with someone new to the kettlebell snatch, and with those that are familiar with the move, but want to improve their technique.

Enjoy!

And, if you like today’s video, be sure to grab the full CORE Kettlebell Beginner’s Guide (FREE for a limited time) at this link:

http://bit.ly/corekbbeginner

– Forest Vance

Master Trainer

Kettlebell Expert

KettlebellBasics.net

4 Intermediate / Advanced Tips for Better KB Swings

Yesterday I sent out an email about the “Lean and Jacked” remote coaching program we’re launching (details at the bottom of this post).

This program is specifically geared towards men and women aged 40 and up who want to get STRONG with home-based kettlebell workouts.

And it’s geared towards the more intermediate / advanced trainee.

Meaning, you should have some idea of the basic kettlebell techniques to get the most out of this.

Today, I want to share some more intermediate / advanced KB tips for better swings.

These are a tad beyond the “don’t squat your swing” advice – so I assume you have the basics down before you tackle these:

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4 Intermediate / Advanced Tips for Better KB Swings

1 – ROOT YOUR FEET

Power production in the swing starts in the feet. Rocking back and forth creates tension leakage and less swing power. Take your shoes off when you swing, and grab the ground with your toes.

2 – BEND YOUR KNEES

YES – the swing is a hinge. But some people take this too far, and do a dang near straight leg swing. This puts a lot of pressure on your back. Bend your knees at the bottom of the movement, so that you can fully extend with power on the way back up. Just not too much 🙂

3 – PULL YOUR KNEECAPS UP

You need to tighten your quads in the top position of the swing. “Pulling your kneecaps up” is a great cue to think about as you come to lockout that will help you get tight and get your hips fully extended.

4 – USE YOUR LATS

Yes the swing is mostly upper body… BUT you should also use your upper body, just at the right time. Use your lats to propel the ‘bell as it comes DOWN between the legs. This will result in a stronger and more explosive swing.

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Try these tips at your next KB swing workout, let me know if they help.

Also, if you want me to go into these in more detail in tomorrow’s Facebook Live on my KB Basics page, reply to this message and lmk.

Train hard, talk soon!

-Forest
KettlebellBasics.net

PS – I’m putting together a remote “Lean and Jacked” coaching program where I’m going to personally work with a handful of men and women over 40 to get them both lean, and STRONG – with kettlebells.

Would you like to work with me?

Here are the requirements:

  • You want to both get lean, and STRONG – with kettlebells
  • You have a couple of KBs – ideally more – to work with
  • You have 30-40 minutes, three to four times per week to train
  • You are willing and able to follow the plan, and you are 100% committed to making it happen
  • You are willing and able to track your workouts and check in each time you complete them
  • Full transparency – this is a paid program. The cost is about what you’d pay most trainers for a two or three personal training sessions in most parts of the country. (But you get a LOT more!)

If you’d like to work with me, reply to this message with the word “interested”, and I’ll get you all the details.

best stretch for tight hips (pic)

One thing I’ve worked on big time this year is flexibility and mobility.

It has helped every other aspect of my overall fitness.

I get up in the morning, and I feel better and have less pain, so I end up wanting to move more during the day.

It makes certain strength movements easier to do from a range of motion perspective, which has made me stronger overall.

Feeling better and moving better even helps with having a more positive mindset throughout the day.

Specifically, one of my tightest areas has always been the hips.

If you spend a lot of the day in a flexed (sitting) position, maybe you have the same issue?

When this happens, we lose good hip extension mechanics, which impacts so many of the athletic movements that we do. It can also result in back and knee pain.

The couch stretch will help losen up the hips and restore that.

(Check out REGENERATE 2.0 for a full solution to your tight hips.)

THE COUCH STRETCH

– Start by standing in front of a couch or chair
– Put your back knee on the couch or chair and keep your front leg on the ground
– Put your back foot up against the back of the couch or chair
– Point the back toe
– Squeeze your glutes, and the glute of the up leg in particular, to stabilize your lower back and correctly position the hip joint
– With the butt squeezed, drill the front of the hip towards the ground
– Work on this daily for at least 60 seconds per side

Try doing the Couch Stretch daily for a week – 60 seconds each leg, each day – and pay attention to the change you can create.

– Forest Vance
Master of Science, Human Movement
Certified Corrective Exercise Specialist

PS – For tight hips, I also recommend that you check this out:

=> REGENERATE 2.0

It’s a complete program you can follow at home, that takes just a few minutes per day, and that can truly change your life. Click here for instant access.

(video) 5 Minute Kettlebell Mobility / Flexibility Routine

Grab your kettlebell, and follow along with me as we do this 5 Minute Kettlebell Mobility / Flexibility Routine.

You can do this before your workout to get warmed up, or at any time to stretch out and mobilize your entire body. I learned it at the first RKC certification attended in 2009 from Pavel, and I’ve used it as as staple of my kettlebell training since.

You’re going to do three exercises (watch the video to see how to do them):

– “Prying” Squats

– “Pumps”

– Kettlebell Halos

If you liked this video, your next step is easy – get started on my full REGENERATE program at the link below:

https://bit.ly/regenerate2

And here’s to your continued success! –

– Forest Vance, Master of Science, Human Movement Certified Corrective Exercise Specialist, KettlebellBasics.net