– Want to stay healthy – Want to keep stress levels down – Want some structure around their workout program – Want to keep their fitness up – Want to lose the “quarantine 15”
You’re going to get the daily at-home kettlebell workouts, the rapid results meal plan, plus the accountability and support you need for success!
And not only will you have the exact training and nutrition program you need to jump start your fitness over the next 14 days, you’ll have me and my team in your corner for accountability, coaching, and feedback, every step of the way.
All for a lower cost and more convenience than attending a boot camp class at your local training center.
Fill out the form below, I’ll review your application, and get back to you ASAP:
So many guys were loving that one, thought I’d share a sample from the program with you today.
One thing I love about this program is that it pays close attention to an often neglected, but KEY, part of a strength training program – REP TEMPO.
Particularly for a bodyweight-based training plan, this can be a game changer. You will learn better control of each exercise. You will gain better understanding of movement positions. You can address positional weaknesses. You can improve work capacity. And more!
You’ll see in the workout below what’s called a “tempo prescription” – here’s what the four components mean (in order of how they are written in the sample training day below):
1 – ECCENTRIC PHASE: This is the negative portion of the lift where we are lowering the eight with gravity. 2 – ISOMETRIC PHASE 1: This is considered the midpoint of the range. 3 – CONCENTRIC PHASE: This is the lifting portion of the exercise where we are moving the weight against resistance. 4 – ISOMETRIC PHASE 2: This represents the top of the range where the working muscles are fully shortened (or contracted).
Now, give the workout a try:
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“Infusion” Bodyweight Strength – Tempo Training Workout
I have reviewed the full program, it is very solid, and a tremendous value. Plus you get a ton of great bonuses, like extra abs workouts, guides to help you focus on bringing up weak points like pull ups, push ups, and more!
Train hard, talk soon –
-Forest Vance Kettlebell Expert Over 40 Training Specialist KettlebellBasics.net
Today, I want to talk about the importance of a daily stretch routine, specifically for kettlebell lifters over the age of 40! Stretching will improve a person’s kettlebell workouts. The improved movement that will come as a result will help in every day life. Better kettlebell workouts and more inspired daily activity leads to faster fat loss!
First, stretching regularly will improve a person’s kettlebell workouts. Performing the kettlebell exercises with good form and with progressively heavier weights requires the right amount of mobility. Hips being too tight to squat to to depth, or shoulders being too inflexible to press overhead, no longer is a limitation.
Second, improved movement that comes from regular stretching helps with every day life. For example, getting down on the floor to play with small children is so much easier if a person’s hips are flexible enough to sit cross-legged for 15 or 20 minutes. Putting on one’s shoes without having to sit down is another example of an activity that is way easier to do if one stretches regularly.
Finally, as a result of working on flexibility regularly, athletic performance and every day life activities are improved, and as a result, more fat is burned! If one moves more without pain, they end up being more active, burning more calories throughout the day, and losing weight faster.
To sum up, flexibility and mobility will help with kettlebell lifting for men and women over 40, as well as in every day life. As a result of these improvements, one can burn more calories and lose fat faster as well.
Check out the program at the link below for a daily 8-15 minute stretch routine for kettlebell lifters over 40:
“Metabolic Cardio” is a concept from the Metabolic Stacks program we’ve been talking about for the last couple of days. It’s the PERFECT activity for days between your kettlebell workouts.
Metabolic Cardio is something you can do on the days in between your workouts. It’s simple, easy to do, and is highly recommended for the following reasons:
— Increased activity level (more calories and fat burned) — Decreased appetite — Encourages blood flow to help with recovery between your main workouts
Here is a sample of what one of these sessions looks like:
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Bodyweight “Metabolic Cardio” Workout
*Full exercise breakdowns with video demos can be found HERE
Do the following circuit up to 4 times, resting as shown. However, rest more if needed based on your fitness level. For example, 15 secs of work followed by 15 secs of rest.
Brisk, but Comfortable Activity for 20 minutes (Walking, Biking, Elliptical, etc.)
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Now the full Metabolic Stacks program features a blend of Metabolic Resistance Training, Metabolic Conditioning, and a Metabolic Finisher, for safe and effective “stack” workouts. There are joint-friendly, beginner, and ZERO-equipment options built in. And you only need about 30 minutes, 3 times a week to get great results! Check out the full “Metabolic Stacks” program here:
Kettlebell GAINZ is the definitive guide to gaining strength and muscle with kettlebells – while staying lean, athletic, and in great condition, at the same time!
People got some amazing results in our “beta” group, gaining up to 133% on their strength and adding up to 5.5 pounds of muscle in six weeks! Click here to learn more.
Here’s how it works:
— First thing to complete on signing up is the Kettlebell GAINZ baseline fitness testing. This is a series of simple kettlebell and bodyweight – based fitness “tests” you’ll take both at the beginning and end of the 6 week program. It’s a SPECIFIC and QUANTIFIABLE way to measure your progress!
— The Kettlebell GAINZ training plan is broken into weekly “lessons”. Each week builds on the previous, so you’ll consistently challenge yourself, and make measurable progress, throughout the program.
— This is one of – if not THE – most detailed training plan I’ve ever put together. In working with tens of thousands of customers and clients online over the last six years, I’ve learned what works – and what doesn’t! – when it comes to the most effective way to program and coach kettlebell workouts on the internet.
— For every kettlebell move in the program, I link to a video breaking how to do the exercise – so that you’ll know how to complete every move, with perfect form.
— This is a COMPLETE training plan – so in addition to the three-times-per-week kettlebell workouts, you also get a daily mobility routine, dynamic warm ups, HIIT routines to perform 2-3x per week to get even faster results, and MUCH more.
You’ll also get the “Athletic GAINZ” diet plan – the eating approach I personally have adopted – as well as my top clients have adopted as well – to achieve next-level fitness results … AND a copy of my “Kettlebell Training Basics” package – 18 ADDITIONAL weeks of kettlebell workouts – so that you will have workouts to use moving forward after the initial six week training is over.
So if you are looking to get strong, fast … while staying in top shape at the SAME TIME … Kettlebell GAINZ is for you:
I am heading out shortly for one of my “anabolic sprint” workouts, thought I would share.
It IS true that too much cardio can “kill your gains”, and research supports this. I can tell you first-hand that ramping up the weekly running milage and doing something like preparing for a 50k Spartan Ultra event DOES make it hard to hold on to muscle and strength. The human body adapts in totally different ways to these two types of exercise.
HOWEVER, research also shows that a MODERATE amount of cardio – two or three days per week, 20-30 minutes each for example – SUPPORTS muscle gain. It just has to be the right kind. “Anabolic sprints” are a great option if you are trying to gain strength while keeping your cardio fitness at the same time:
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“Anabolic Sprints” Workout
1 – Warm up with 5-10 minutes of low intensity jogging and/or run a couple sprints at 40-50% effort.
2 – Sprint 50 yards.
3 – Walk back to the start and rest a few momements.
4 – Repeat five to ten times.
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You want to work up to the point where you are doing these sprints at an all-out effort. HOWEVER, if you are just getting back into something like this, GO EASY to start! Trying sprints after not running for months or years is a great way to get injured. Do this workout once or twice per week, and gradually build up the intensity each session.
Also, speaking of sprints:
My friend Logan Christopher just put one of his courses, “The Ultimate Guide to Bodyweight Conditioning”, up on quarantine sale. Learn more and get it here.
This is a great program to pick up specifically if you want to improve your conditioning. The thing with conditioning is that most people do it wrong (like just running long distances). This program starts off by dispelling the myths of “Cardio” exercise, and how there are much better options!
You’ll discover methods like:
Explosive Sprint Sets
Short Intense Sets
Long Sets
Intervals
Loose Intervals
Circuits
“Non-Stop”
Logan will show you how to use these methods in variety of ways – with squats, jumps, jump rope, burpees, hill sprints, other running, circuit training, and more. Each is also taught with progressions in mind, so you can make the most from your training. Learn more and get it here.
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To sum up, doing cardio the RIGHT way can actually support muscle growth, not hinder it. You just have to do it the right way. This anabolic sprints workout fits the bill perfectly.
One of our specialties here at FVT is helping people blast past a fat loss plateau. If you feel like you’re putting in a solid effort, but you still look the same now as you did 90 days ago, here are a few reasons why it might be happening:
1 – You’re not eating enough.
This seems like a weird thing to say, but a lot of people think about weight loss, and the first thing they do is cut their intake down as low as possible. I recently talked to a reasonably active guy who was in reasonably good shape. He had a base of muscle and fitness and strength, but had around around 15-20 pounds to lose at a current weight of 210. And he was trying to diet at 1500 calories per day.
First off, this kind of deficit is tough and painful to maintain, so you either can’t stick to it, or you have extra snacks / binge in the evenings / go crazy on the weekends. Second, you end up losing muscle, which sucks. Third, even if you can stick to it, your metabolism slows down, the results stop after a few weeks, and you have no where to go.
2 – Your portions are off.
Sometimes in converstations with people stuck at a fat loss plateau, I realize they have no idea what 3 oz of chicken looks like, or 1 cup of rice, or 1/4 cup of nuts. This might seem insignificant, but it really adds up.
A week or two of measuring everything you eat and drink is INVALUABLE for long-term education and results.
3 – You are drinking your calories.
#1 culprit here is alcohol. Trust me, I love drinking as much (or most likely, more) than you. But recently I’ve come to realize that it’s REALLY hard to lose fat if you’re drinking more than occasionally. Not drinking at all is ideal if you’re serious about fat loss. But a couple / few per week is probably the realistic upper limit for most if you’re going to reach your fat loss goals.
I hope the tips in this article helps you with breaking your fat loss plateau. Not eating enough, portions being off, and drinking too many calories are simple things, but they can make ALL the difference.
-Forest Vance and the FVT Team at ForestVanceTraining.com
PS – If you are looking for more help in this area:
1 – Join our 28-day Challenge starting today, it includes a copy of my FEED THE BEAST meal plan that goes into what I am talking about here in more detail, and gives you sample meal plans to follow as well -> 28-day KB Challenge + FEED THE BEAST diet plan
2 – I am taking on a handful of “Shred Over 40” nutrition – focused personal training clients this month as a test. If you are interested in getting our personal, individualized help with your nutrition to get in the best shape of your LIFE in 2021, reply to this message with the words “OVER 40 SHRED”, and I’ll send you the details.
One thing I find really inspiring is following athletes in their 40’s, 50’s and beyond that are still performing at a high level.
The CrossFit games – Master’s Category has no shortage of these folks.
Check out the physiques on these two competitors I found, just doing a quick Google search! (they are both in the 60+ division by the way):
Paul Perna
Susan Clarke
Bottom line, these CrossFit games – Master’s Category are nothing short of amazing.
They sport incredible physiques.
But what is equally impressive is the fact that they are such well balanced athletes. These men and women have world class levels of both conditioning and strength at the same time. Something highly unusual when top performance in a specific sport typically comes at the expense of NOT being good at much anything else.
So how do they get there, how do they do it?
With their special unique style of workouts.
Only problem is, to train the way that these athletes train presents problems for the average Joe and Jane.
For one, some of the typical workouts they do are fairly technical and pose somewhat of an injury risk if you don’t know proper technique. Olympic lifts for high reps at a high fatigue level is asking for trouble for the average person.
Secondly, these athletes train a large amount of time. A lot of them are training for hours, three or four times per day.
And finally, the set up required to do the sort of workouts is not accessible for a lot of people. You need a full barbell set up. You need a lifting platform. You need a full array of weights and conditioning equipment like rowing machines and assault bikes and much more.
But I’ve come up with a solution: We have adapted the great workouts these athletes use, and use many of the same principles, but make it so that you can do them at home with a couple of Kettlebells and your own bodyweight, in 20 or 30 minutes, three or four times per week.
If you have experience lifting weights, you’ve probably heard of the famous “bro split”.
For decades, it’s been the “gold standard” for organizing our training. It’s incredibly popular among both bodybuilders and recreational lifters alike.
But is it good, does it work?
More on that in just a sec…
…see, with the Bro Split, the main idea is that you devote each workout to one or two muscle groups. There are a lot of ways you can do this, but it would typically look something like:
Monday = Chest + Tris Tuesday = Back + Bis Wednesday = Off Thursday = Legs Friday = Shoulders + Abs Saturday / Sunday = Rest
This is basically how I organized my training for probably the first 10 years or so of my lifting career. I will tell you, it DOES work if your goals are purely asthetic. This, paired with the “Bro Diet” (we’ll save details on that for a later post lol), and you CAN get your big chest, jacked arms, and six-pack abs.
However, if you’re looking for improved functional fitness, more athleticism, better flexibility / mobility, less body pain, that sort of thing… we can do better.
We need to start working your body as a whole. Start focusing on movement patterns instead of muscle groups. Start incorporating more total-body movements with things like kettlebells that are going to help strengthen your core and make you move better and even fix some of your pain issues, all the the same time.
If you have been doing something like the “bro split”, but it no longer works for your current goals…. OR you just need help organizing your training and getting on the right track in general… click the link below to apply for my “KB Fit Over 40” – personalized coaching program:
