In today’s post, I am going to give you the EXACT blueprint to lose 12 percent of your bodyweight over the next 12 weeks with kettlebells.

Are you ready?

*We have gotten HUNDREDS of applications for our upcoming “12 in 12” Kettlebell Transformation Challenge starting January 4th. I decided to shoot a video going through your questions, with a link to sign up directly if you are ready to rock. Watch the video and sign up here: https://forestvance.lpages.co/12-in-12-kettlebell-transformation-sign-up/

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Lose 12 Percent of Your Bodyweight in 12 Weeks with Kettlebells – EXACT Blueprint

STEP 1 – Multiply your current bodyweight by .12

(EXAMPLE – I currently weight 225. 225 x .12 = 27)

Your answer is the number of pounds you’re shooting to lose over the next 12 weeks.

STEP 2 – Divide the number you got in step 1 by 12

(EXAMPLE – 27 / 12 = 2.25)

Your answer is the number of pounds you’re shooting to lose each week.

STEP 3 = Multiply the number you got in step 2 by 3500

(EXAMPLE – 2.25 x 3500 = 7875)

Your answer is the weekly calorie deficit you need to create to hit your goal.

STEP 4 = Divide the number you got in step 3 by 7

(EXAMPLE = 1125)

Your answer is the daily calorie deficit you need to hit your goal.

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BOOM!

Now get to work!! 🙂

Create that calorie deficit through either eating less, moving more, or a combo of both, and you’re golden.

Be sure to track your food and workouts daily so that you can see what’s working, what’s not, and tweak things as you go.

On the big picture level, it really is this simple.

However, it’s NOT easy.

There are obviously MANY details left out, much much more than could go into a single blog post.

Not to mention all the lifestyle and habit changes required to make your goal a reality.

That’s why I’m putting on a “12 in 12” Kettlebell Transformation Challenge starting Tuesday, January 4th.

I am going to give you the kettlebell workouts AND diet plans AND lifestyle / habit information AND the coaching and support to help you SMASH your weight loss goals in 2022!

Get all the info and sign up now at the link below:

-> FVT “12 in 12” Kettlebell Transformation Challenge

Now you have the blueprint to lose 12 percent of your bodyweight in 12 weeks.

Good luck!!

If you’re looking for help, check out our 12 in 12 Transformation Challenge.

…and Happy New Year!

-Forest and the FVT Team at KettlebellBasics.net

Exciting news:

I am doing something TOTALLY new for 2022.

We’re calling it the Forest Vance “12 in 12” Transformation…

…the #1 goal of this program is to help you lose up to 12 percent of your bodyweight in 12 weeks!

If you’re interested, enter your best name, email address, and phone number below, and I’ll get back to you asap with all the details:

-> Forest Vance “12 in 12” Transformation Program

I am going to help you lose up to 12 percent of your bodyweight in 12 weeks with the exact workouts, nutrition, and lifestyle blueprint you need to make it happen, AND the accountability to help you stick to it, follow through, and get results.

If you’re interested, enter your best name and email address below, and I’ll get back to you asap with all the details:

-> Forest Vance “12 in 12” Transformation Program

– Forest Vance
Owner, FVT Boot Camp and Personal Training
Master of Science, Human Movement
Certified Russian Kettlebell Instructor
Certified Personal Trainer
Certifed Performance Enhancement Specialist
Certified Corrective Exercise Specialist
Certified Fitness Nutrition Coach
KettlebellBasics.net
ForestVanceTraining.com

A couple of years ago, I participated in a 30-day Challenge.

It was a combo of mental, physical, and spiritual work to help you improve as a person, better live out your purpose in life, and serve others.

It was an amazing experience actually… I won’t get into all the details in this post… but the main reason I bring it up is because as part of the Challenge, we would do push ups every morning.

The way we did the push ups actually reminds me of the “Push Up Mastery” guide that you get as another free bonus when you pick up a copy of the Physique Zero program we’ve been talking about all week:

-> “Physique Zero” Pull Up Progression Method + Full “2x Your Push Ups in 30 Days” plan

There was a structured and progressive system where you’d slowly but surely progress the the number of push ups you would do every day, for 30 days straight.

I increased my push up ability quite a bit that month!… and I’m willing to bet that the average person who follows this program to a “T” could do the same, maybe even double the amount of push ups they could do in one go.

Here’s a short example – it’s the first three days of the program:

DAY 1

Set 1: 5
Set 2: 5
Set 3: 10
Set 4: 5

DAY 2

Set 1: 20
Set 2: 10
Set 3: 10
Set 4: 8

DAY 3

Set 1: 8
Set 2: 15
Set 3: 8
Set 4: 8

The program follows a very specific progression in terms of going up and down in total reps and volume each day for 30 days. You obviously need to see the full plan to understand how it all works. But hopefully this gives you a general idea.

(BTW – there is both a beginner and advanced version of the program, so you can start with the plan that works best for you and where your fitness level is currently at.)

For the full, detailed program that will help you do more push ups (plus the full at-home bodyweight strength program to go with it!), click the link below:

-> “Physique Zero” Pull Up Progression Method + Full “2x Your Push Ups in 30 Days” plan

Here’s to doubling your push ups in 30 days! –

– Forest Vance
Master of Science, Human Movement
Over 40 Training Specialist
KettlebellBasics.net

I think if I had to pick just one bodyweight exercise I could do along with my kettlebell training, it would be pull ups.

This is because vertical pulling – the movement pattern performed when doing a pull up – is so critical to balanced development and total body strength, yet it is very difficult or almost impossible to train with kettlebells alone.

Plus, it’s just SUCH a great way to develop upper body strength and overall fitness, using just your body weight!

All that being said, pull ups are tough for a lot of people to get going with. Here are five tips that should help:

1 – Be patient

Pull ups are extremely physically demanding, which means you won’t see the quick results that you can with other exercises. If you can do two today, it would be almost impossible to be able to do twelve in two weeks. Accept that being able to do more is a slow and steady process.

2 – Get lots of practice with the movement

When we’re tired, we often try to cheat by giving up proper form in order to make things easier on ourselves. Just focus on doing a couple per day at first, and think of it as practice – don’t work on them to the point of exhaustion or muscle failure.

3 – Use the Pull Up Ladder

Try this:

1. Do 1 rep and then rest for 30 seconds.

2. Do 2 reps and then rest for 45 seconds.

3. Do 3 reps and then rest for 60 seconds.

Then repeat this sequence again twice more (3 sets total).

4 – Use Negatives in your training

A Negative Pull Up starts with you at the top (over the bar) and then you lower yourself down. Your muscles are able to handle more weight on the way down than the way up, so this is another way to keep working even after you’re too tired to do any more normal repetitions.

5 – Lose some weight

Pull ups require you to carry all of your body weight, so less weight means being able to do more! It’s that simple.

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To recap, pull ups are an excellent indicator of all around fitness. If you want to do more, follow the tips in this article, and you’ll be on your way to to success!

For the full, detailed program that will help you do more pull ups (plus the full at-home bodyweight strength program to go with it!), click the link below:

-> “Physique Zero” Pull Up Progression Method + Full 12-week Bodyweight Strength plan

– Forest Vance
Master of Science, Human Movement
Over 40 Training Specialist
KettlebellBasics.net

Happy Monday!!

I just back from a trip to Louisville, Kentucky.

I was there for a mastermind meeting with my business coach and some other industry colleagues. I am a big believer in coaching! Just like I coach men and women over 40 to get strong and lean with kettlebells, I have coaches in fitness, business, and other areas of life to help me be the best that I can.

On my trip, I also had some hot chicken for lunch one day that was the BOMB:

I’m not used to eating like this, so I felt pretty sick after eating it for a while, lol… BUT, it was so tasty, that I have to say in this particular case, it was worth it!! ?

The epic hot chicken meal got me to thinking: The Holiday season is right around the corner, and the vast majority of us might be consuming a few extra calories here or there.

BUT, the LAST thing we want to do is go BACKWARDS on our fitness goals over the next two months.

So what we can do?

One thing is to allow yourself some leeway in eating things like hot chicken, or whatever else you want to enjoy. You CAN eat these kind of meals once you truly understand how they fit into your dietary “big picture”!

The other thing is to stay on track with your training schedule, or even kick it up a notch.

Hopefully you’re already doing a good three or four workouts a week. This is your base. If not, start right away. Whether you come work out with us in person at our Sacramento studio, or you do some of my at-home kettlebell workouts, or combination of both, three or four 20-45 minute workouts each week is something that should be do-able for everybody. No excuses!!

You can also add in a bit of extra cardio on top of your current training plan. This is what I will be doing. For example, if you could do three extra sessions a week and burn 500 kcals at each, that could be a great “buffer” to help mitigate some of those extra Holiday foods.

(It really depends on your goals as to the exact type of cardio that you do. I personally like a combination of low intensity training like hiking or rucking, and sprinting. Check out the plan at THIS LINK for an awesome program to help you incorporate sprints with your kettlebell workouts!)

To sum up, the main point of today’s post is really to get you thinking about your strategy for holiday fitness. If you are mindful and have a plan, you can maintain – or even make gains! – in the traditionally challenging time of year for your health. Start planning now!

Train hard, talk soon –

– Forest Vance

Master of Science, Human Movement

Kettlebell Expert

Over 40 Training Specialist

KettlebellBasics.net

ForestVanceTraining.com

Got a Spartan race coming up in about a week and a half.

I’m especially pumped, ’cause this is the first one I will be doing with my wife!

Wanted to share a routine that we’ve been doing on weekends to help prepare. This workout is great for ANYONE looking for an “outside the box” total body conditioning workout, whether they are preparing for a Spartan race or not. It’s also a great compliment to your kettebell routine:

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*This free backpack has been my go-to rucksack for the last few months – highly recommended:

-> Free Tactical Backpack Offer

RUCK, LIFT, SPRINT (my Sunday “Spartan prep” routine)

PART 1

Ruck about 1 mile with a 20-40 pound ruck sack on your back (adjust weight, pace, etc for your fitness level and goals)

PART 2

Take your ruck off, and use it to complete as many rounds as you can of the circuit below in 10 minutes:

• 5 ruck clean-to-reverse lunge
• 5 burpees
• 10 ruck squat to overhead press

PART 3

5x100m sprints (beginner) 10x100m sprints (advanced) (take your ruck off for these)
(great set up: ruck to a football field; do your sprints; then move on to part 4)

PART 4

Ruck about 1 mile with a 20-40 pound ruck sack on your back (adjust weight, pace, etc for your fitness level and goals)

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Add this RUCK, LIFT, SPRINT workout to your weekly routine to burn more fat and take your conditioning to the next level.

To your success!

-Forest Vance
Kettlebell Expert
Over 40 Training Specialist
KettlebellBasics.net

PS – This free backpack has been my go-to rucksack for the last few months – highly recommended:

-> Free Tactical Backpack Offer

If you work out hard enough, can you “burn off” that weekend of off-the-rails eating?

Seriously, what are your thoughts?

Ponder this:

It would be hard to do a higher calorie burning “workout” than running a marathon, wouldn’t you agree?

I mean, you’re lacing up your shoes and running for TWENTY SIX PLUS MILES!

You would think that kind of massive effort would result in at least a little bit of weight loss, right?

Well, it turns out that running a full marathon burns just 2600 calories:

That might sound like a lot, but consider this:

You actually need to burn at least 3500 calories to lose a single pound of body fat.

Which means that running 26.2 miles doesn’t even burn enough calories to melt ONE MEASLY POUND!

Add to that, hit up the pizza place or burger joint, along with a couple / few beers to “reward” yourself for a job well done,
and you’re easily erasing all of your hard work.

The bottom line is, if you want to shed body fat, you need to train AND eat right to get the results. There is no way around it.

If you’re looking for a diet plan that that’s based on sound science AND a track record of client success, I recommend you check this out:

-> UFL (Underground Fat Loss)

Join the countless others who’ve transformed their bodies and lives!

And remember – you CANNOT “exercise off” a bad diet.

– Forest Vance
Master of Science, Human Movement
Certified Fitness Nutrition Coach
KettlebellBasics.net