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The lie detector determined “Abs are Made in the Kitchen” is a lie: ???

On By adminIn UncategorizedLeave a comment

Have you ever heard the phrase “abs are made in the kitchen”?

I disagree!

Here’s the thing:

If you are 30% body fat, you are NOT going to see your abs, no matter how strong they are.

HOWEVER – it is a LIE that you need to be 7% body fat to see your abs!

Most men can be between 12-14%, and women 18-20%, and can see some decent abs definition. So you DO need to be reasonably lean, and have a solid, clean diet… but you need to ACTUALLY TRAIN your abs!

You need to your abs using real exercises, with progressive resistance, like you do for other body parts.

You might be doing things like:

  • Turkish get ups and variations
  • Leg raises and varations
  • Planking and variations
  • Anti-rotational moves (think renegade rows, one arm swings) and variations

You’d be doing these moves for medium rep ranges (5-12), using reasonably heavy and progressive amounts of resistance.

NOT 10,000 crunches and sit ups.

You wouldn’t do sets of 100 for other body parts; why do people do it for their abs?!?

This is exactly how I structure training plans for my personal clients who want abs, and it’s exactly what what we do in my KETTLEBELL ABOCALYPSE course.

Learn more and order KETTLEBELL ABOCALYPSE at the link below:

–> KETTLEBELL ABOCALYPSE – new KBs for abs training plan

And remember – we determined that the phrase “abs are made in the kitchen” is a lie!

Forest Vance @ KettlebellBasics.net

“Abdominal Armageddon” Workout + the Top 4 Kettlebell Exercises for Abs

On By adminIn Kettlebell WorkoutsLeave a comment

Are you curious about the most effective kettlebell exercises for abs?

A recent study conducted by Bret Contreras has provided some interesting insights.

Over 50 ab exercises were put to the test, and the results demonstrated which ones worked best.

I’ll link out at the bottom of this article where you can read about the full results, but the winners for an all-around program that targets the abs, obliques, and low back where:

  • Turkish Get Ups
  • Chin ups, Hanging Leg Raises, or Swiss Ball Crunches
  • RKC Plank, Ab Wheel Rollout, or Bodysaw
  • Kneeling Cable Lift, Tornado Ball Slam, Landmine, or Reverse Hyper

The trick is, not everyone is able to do these exercises because of equipment limitations etc. So what we do in KETTLEBELL ABOCOLYPSE is take the principles, and adapt them so that you can use KETTLEBELLS!

Take the “Abdominal Armageddon” workout for example:

Do the prescribed number of reps of exercise one. Rest 15 seconds. Do the prescribed number of reps of exercise two. Rest 15 seconds. Continue in the same fashion to complete the full circuit; rest for 30-60 seconds and repeat two more times for a total of three rounds:

— Turkish Get Up – 1 / side

— Lying Kettlebell-Anchored Leg Drops – 10 (min 2-sec negative)

— RKC Plank – :20 hold

— Single-Arm KB Swing – 7 per side

If you liked this workout, sign up for KETTLEBELL ABOCOLYPSE today to gain access to the full 4-week program PLUS our online event where I’ll show you how to execute these moves with perfect form:

–>> KETTLEBELL ABOCOLYPSE

Let’s keep pushing towards continued training success!

-Forest and the Team at KettlebellBasics.net

PS – See the article referenced in today’s post here -> https://www.t-nation.com/training/inside-the-muscles-best-ab-exercises/

“Abocalypse Now” – 18-min Kettlebells for Abs Workout

On By adminIn Kettlebell WorkoutsLeave a comment

It’s summer, and it’s time to work on your abs!

Check out this workout called “Abocalypse Now” that only takes 18 minutes using kettlebells.

Get ready to feel the burn… and stay tuned for my upcoming training plan focused on Kettlebells for Abs! It will be available for purchase later this week.

— Forest @ KettlebellBasics.net

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“Abocalypse Now” – 18-min Kettlebells for Abs Workout

PART 1 – Every minute, on the minute, do 6 split squats per side w/ KB in rack position (rack same side as forward foot) – 8k women / 12k men – do 4 rounds total
PART 2 – Complex: do as many reps as you can of each exercise in :45. Flow from one move to the next without rest. Rest for approx :60 between rounds. Do 3 rounds total:

  • KB suitcase reverse lunge (one side for full work period; switch sides after each round) (8k women / 16k men)
  • KB single leg deadlift (one side for full work period; switch sides after each round) (8k women / 16k men)
  • Hand-to-hand KB swings (12k women / 20k men)
  • Push ups (hands elevated, knees, or toes) with plank jack

PART 3 – Do as many reps as you can of each exercise in 30 seconds. Rest for 15 seconds between moves. Repeat for 3 rounds total:

  • Star jump
  • Plank hold

18-minute Single KB Workout for Over 50’s

On By adminIn Kettlebell WorkoutsLeave a comment

*Today’s post is sponsored by – Lifetime Kettlebell Fitness 2.0 – Try One Week Free: https://bit.ly/3KQG00t

?ATTN kettlebell fans aged 50 and up!

This routine will help build strength, increase your energy levels, enhance your self-confidence, and contribute towards long-term health.

And let’s be honest, looking good with your shirt off isn’t a bad perk, either!

18-minute Single KB Workout for Over 50’s

3 rounds, 30 seconds work / 15 seconds of rest / 60 secs between rounds:

?(Tier 1 – Beginners)

– Kettlebell “Goat Bag” Swing –> 2 Hand KB Swing (recommended weight 16k W – 24k M)
– Plank Step-Out
– Bodyweight Squats
– Kettlebell Figure 8 to Hold (recommended weight 8-12k W – 16-20K M)
– Step-Back Squat Thrust

??(Tier 2 – Intermediate / Advanced)

– 2 Hand KB Swing –> 1-Arm KB Swing (recommended weight 8-12k W – 16-20k M)
– Plank Jacks
– KB Goblet Squats
– Kettlebell Figure 8 to Hold (recommended weight 8-12k W – 16-20K M)
– Squat Thrust -> Burpee

Today’s post is sponsored by – Lifetime Kettlebell Fitness 2.0 – Try One Week Free: https://bit.ly/3KQG00t

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

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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

Kettlebell Murph – Memorial Day Workout

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Every Memorial Day, we take a moment to remember the brave souls who’ve given their lives while serving in the US military.

One unique way people mark this day is by doing a special workout known as the “Murph”. This workout became famous thanks to the CrossFit community, which often creates exercises to honor fallen heroes. These are known as the Hero’s Workout of the Day.

A man named Michael Murphy, who was a Navy Lieutenant, is the reason behind the “Murph”. Tragically, he was killed in action in Afghanistan on June 28, 2005. The workout we know today was actually his favorite, and he used to call it “Body Armor”. That’s why you often see people doing it with a 20 lb vest or body armor.

If you’ve ever seen the movie “Lone Survivor” or read the book it’s based on, then you know about Michael Murphy. This workout is now done across the US on Memorial Day, both to raise money for the LT Michael P. Murphy Memorial Scholarship Foundation and to pay respect to all those who’ve served and sacrificed.

The regular “Murph” workout goes like this:

For time:

Run a mile
Do 100 Pull-Ups
Do 200 Push-Ups
Do 300 Air Squats
Run another mile
*Do all of these with a 20 lb Vest or Body Armor

You can break up the pull-ups, push-ups, and air squats into smaller sets if you like. Many people like to do 20 rounds of 5 pull-ups, 10 push-ups, and 15 air squats.

If you’re a kettlebell fan, here’s a version of the Murph you can do:
For time:

Run a mile
Do 100 kettlebell swings or snatches (53 lbs for men / 35 lbs for women)
Do 200 Push-Ups
Do 300 Air Squats
Run another mile

And if you’re new to this or want a simpler version, here’s one:

Run 1/2 a mile
Do 50 kettlebell swings or snatches (53 lbs for men / 35 lbs for women)
Do 100 push-ups (modify to knees / by elevating hands if needed)
Do 150 squats
Run 1/2 a mile

The most important thing here is to remember and honor those who gave everything for our country while doing the workout.

Take the “Murph” Challenge.
Have a thoughtful Memorial Day.

Forest Vance
KettlebellBasics.net

PS – Kettlebell enthusiasts who are over 40: Join us for the 28-day KB Body Revival Challenge. Registration starts on Tuesday, May 30th.

Filthy-50 “Filthier Than Thou” – Sample Workout

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Yesterday’s sample workout from the Metabolic Madness Bundle offer got such a great response that I couldn’t resist sharing another one with you today!

Check out this bundle that includes 19 workout plans designed to take your body composition and metabolic efficiency to a whole new level:

–> “Metabolic Madness” Bundle offer – 19 new Metabolic, HIIT, and Metcon Workout Plans

Filthy-50 “Filthier Than Thou” – Sample Workout

Perform 10 reps of each exercise, one after the other, with little to no rest for a total of 5 ROUNDS!

— Single / Double KB Deadlifts: 10 reps
— KB Clean and Press (5 per side)
— Abs Bicycles: 10 reps
— Single KB Swings (5 per side)
— KB Goblet Squats: 10 reps
— KB 1 arm Rows (5 per side) OR Inverted Rows: 10 reps
— KB 1 arm Rows (5 per side) OR Barbell Rows: 10 reps
— Push Ups: 10 reps
— Bodyweight Lunges OR Jumping Lunges (5 per side): 10 reps
— Lateral Jump Burpees: 10 reps

#

These workouts are created by Funk Roberts, a former professional athlete turned Master Metabolic Trainer. Funk’s programs have helped individuals worldwide transform their bodies and fitness levels.

You can use these plans as your main workouts, add them to your existing routine, or even use them for intense “off-day” cardio sessions.

This offer is only available for a limited time. Grab your copy by clicking the link below:

–> “Metabolic Madness” Bundle offer – 19 new Metabolic, HIIT, and Metcon Workout Plans

Forest Vance, MS
Certified Personal Trainer
KettlebellBasics.net

PS – The “Metabolic Madness” Bundle offer, inlcudes all of the workouts plans listed below:

— Lactic Acid Interval Training
— HIIT Workouts
— Filthy 50’s
— Dirty 30’s
— Complex Workouts
— EMOM Workouts
— Mega Metabolic Madness
— Bodybuilding HIIT 2.0
— Metabolic Exhaustion Workouts
— FunkWOD
— Metabolic Chaos
— Bodyweight 500
— 1000 Rep Workouts
— Fight Gone Bad Circuits
— German Volume SuperSets
— Metcon Madness
— Bodyweight Metabolic Circuits
— Upper-Lower Body Metabolic Workouts
— Tabata Super 6

–> “Metabolic Madness” Bundle offer – 19 new Metabolic, HIIT, and Metcon Workout Plans