the Myth of Gradual Weight Loss

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When it comes to weight loss, there is a common belief that losing weight gradually is more effective in the long run.

However, recent studies conducted between 1995 and 2010 have challenged this notion!…

These studies compared the outcomes of individuals who lost weight quickly versus those who lost weight slowly.

Surprisingly, ALL of the studies consistently found that those who lost weight more rapidly actually had BETTER long-term results.

This means that they were able to maintain their weight loss for a longer period of time, ranging from 1 to 5 years later.

These findings suggest that RAPID weight loss may be a more viable and successful approach for individuals looking to achieve and sustain their desired weight.

And if you really think about it, it makes logical sense. Rapid weight loss can be more effective for some people because it can provide quick motivation and results. When individuals see noticeable changes in their bodies early on, it can boost their confidence and determination to stick with their weight loss plan. This can make it easier to stay committed and achieve their desired weight in the long run!…

However, it’s important to remember that rapid weight loss may not be suitable for everyone, and it should be done in a healthy way, under the guidance of a professional, to ensure sustainability. That’s why joining the FVT “20 in 6” Challenge 2.0 can be the perfect opportunity for you because we focus on harnessing the benefits of rapid weight loss, while ensuring it’s done safely and effectively, because you’ll receive personalized guidance and support.

Key take-away from today – quick weight loss actually CAN be a valuable tool, as long as you do it RIGHT!

And, if you’re looking for professional help and support in the process, stay tuned for the FVT “20 in 6” Challenge 2.0 – registration opens Thursday, September 14th!

-Forest and the FVT Team @ ForestVanceTraining.com

PS – It’s going to be easier and less painful than last time… because with my NEW and IMPROVED nutrition methods, you will NOT have to count calories, weigh your food, or record everything you eat.

PPS – Respond to this message with the word CHALLENGE in the and we’ll add you to the waiting list.

PPPS – Here is a link to the research data mentioned in today’s article: https://pubmed.ncbi.nlm.nih.gov/20443094/

KB-BW Hybrid Strength Training – Sample “3/7” Workout

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*Get the full 4-week program free at the link below when you grab a copy of Over-50 Kettlebell Revolution:

-> Over 50 KB Revolution plus 3-7 KB/BW Hybrid Strength Training FREE- this week only

With the “3/7” method, you’re going to use a unique training style – backed by recent research – to pack on strength and muscle.

You see, in a recent study, participants got 75% better gains over a 12 week period on this method vs the control group.

I’ve adapted it so that you can do it with just a couple of kettlebells and your own bodyweight, three to four times per week in about 20-30 minutes time.

And you get the full 4-week program FREE when you grab a copy of Over-50 Kettlebell Revolution!

-> GET – Over 50 KB Revolution plus 3-7 KB/BW Hybrid Strength Training FREE- this week only

Try a sample workout below.

-Forest @ KettlebellBasics.net

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KB-BW Hybrid Strength – Sample “3/7” Workout

1 – “3/7” sets – Single Arm KB Press

Start with 3 reps of single arm kettlebell presses per side. Rest for 15 seconds. Perform 4 reps of single arm kettlebell presses per side. Rest for 15 seconds. Perform 5 reps of single arm kettlebell presses per side. Rest for 15 seconds. Perform 6 reps of single arm kettlebell presses per side. Rest for 15 seconds. Perform 7 reps of single arm kettlebell presses per side. Rest for two to three minutes, then repeat two more times for a total of three rounds.

2 – Do as many reps as you can of the first exercise in 45 seconds. Rest for 15 seconds. Do as many reps as you can of the second exercise in 45 seconds. Rest for 15 seconds. Repeat for four sets of each move total:

  • Side-loaded / “suitcase” kettlebell split squat (22.5 sec per side)
  • “3 way” push up (wide / narrow / regular)

3 – “3/7” sets – KB goblet squat

Start with 3 KB goblet squats. Rest for 15 seconds. Perform 4 KB goblet squats. Rest for 15 seconds. Perform 5 KB goblet squats. Rest for 15 seconds. Perform 6 KB goblet squats. Rest for 15 seconds. Perform 7 KB goblet squats. Rest for two to three minutes, then repeat two more times for a total of three rounds.

3 – Do as many reps as you can of the first exercise in 60 seconds. Rest as little as possible, moving directly to the second exercise. Do as many reps as you can of the second exercise in 60 seconds. Repeat for four sets of each move total:

  • Mountain climber from low plank position
  • Skaters

“Iron Titan” Kettlebell Challenge (O-50 KR sample workout)

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I’m excited to share with you a kettlebell workout designed especially for people over 50.

As a former pro football player who transformed his life using kettlebells, I know the importance of maintaining functional strength as we age!

So, let’s dive right into the Iron Titan Kettlebell Challenge, a workout that can be done anytime, anywhere, and in just a short amount of time:

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*If you’re over 50 and looking to take your kettlebell training to the next level, I’ve got something special for you this week – learn more here: –>> Over 50 Kettlebell Revolution

PART 1 – The Forge

Set your timer for 1 minute, and at the beginning of each minute, perform the prescribed number of reps for each exercise. Rest for the remaining time in that minute before moving on to the next exercise. Repeat this process for four rounds.

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
Total Body Extension x 20

PART 2 – The Colossus

Perform as many rounds as you can of the following exercises in 10 minutes:

Friendly Burpee – 5
Bodyweight/KB Walking Lunge w/ Balance – 8 per leg
Plank – :30 hold
Skater Hops – 10 per side

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Give the Iron Titan Kettlebell Challenge your all, and then take the next step in your fitness journey with the Over 50 Kettlebell Revolution program. Visit the link below to learn more and start your transformation today:

–>> the Over 50 Kettlebell Revolution

— Forest Vance
ForestVanceTraining.com
KettlebellBasics.net

Over 50 Kettlebell Revolution – Free Sample Workout

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I’ve got an awesome new workout plan coming out this week called “Over 50 Kettlebell Revolution.”

With just a couple of kettlebells and three 20-30 minute workouts per week that you can do right at home, you’ll be able to:

  • Build functional strength to keep doing all the activities you love
  • Take care of your joints, ensuring a great workout without any injuries
  • Boost your cardio endurance so you can perform at your best in everyday life
  • Improve your balance to reduce the risk of falls
  • Enhance bone health and prevent osteoporosis by improving bone density

…and much more!

For now, here’s a sample workout to give you a taste of what it’s all about:

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Over 50 Kettlebell Revolution – Free Sample Workout

PART 1 – 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 4 rounds total:

½ or full Turkish Get Up
KB goat bag swing or regular KB swing

PART 2 – 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 4 rounds total:

Bodyweight split squat or KB rack split squat (:30 per side)
Single arm KB row (:30 per side)

FINISHER – Perform 4 single KB “total body attack” at the top of each minute. Repeat 3 times / for 3 minutes / total of 12 reps.

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If you paid close attention, you’ll see that this short but intense KB session includes all the strength-building, cardio-enhancing, and joint-preserving elements I mentioned earlier… in one short 20-30 minute workout!

If you’re liking what you see so far, stay tuned because the full program will be available later in the week.

– Forest Vance
ForestVanceTraining.com
KettlebellBasics.net

Labor Day “Reverse Ladder” KB Workout

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Labor Day is a time to relax, enjoy the last bit of summer, and celebrate the social and economic achievements of American workers!

It’s also a great opportunity to take care of your own physical health and fitness.

I have a special “Reverse Ladder” kettlebell workout for you today, so grab your kettlebell, get ready to sweat, and be prepared to push yourself to the max:

-Forest and the Team at KettlebellBasics.net

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Labor Day “Reverse Ladder” KB Workout

Set your timer. Complete the sequence below as fast as possible. Rest as needed, and make great form a priority:

20 two hand KB swing
5 one arm KB press per side
10 walking goblet lunge per side
20 inverted rows or 10 one arm KB rows per side
10 burpees

16 two hand KB swing
4 one arm KB press per side
8 walking goblet lunge per side
16 inverted row or 8 one arm KB rows per side
8 burpees

12 two hand KB swing
3 one arm KB press per side
6 walking goblet lunge per side
12 inverted row or 6 one arm KB rows per side
6 burpees

8 two hand KB swing
2 one arm KB press per side
4 walking goblet lunge per side
8 inverted row or 4 one arm KB rows per side
4 burpees

4 two hand KB swing
1 one arm KB press per side
2 walking goblet lunge per side
4 inverted row or 2 one arm KB rows per side
2 burpees

17-min Sunday Recovery-Focused Workout

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I hope you’re having a fantastic Sunday on this holiday weekend!

I went to a car show called “Greaserama” yesterday in Platte City, MO. If you like all things DIY, high performance vintage cars with a touch (or a lot) of rust, Rat Fink art, monsters, and punk rock music – it’s an absolute blast!

Anyway, days like today are perfect for a “recovery-focused” workout. Sometimes when I wake up in the morning after a hard training week, my body can feel pretty sore. But you know what’s funny? If I actually do a workout, I often end up feeling better!

If you’re interested, I also have a new program that combines Recovery Focused workouts with Metabolic Strength Training and Functional Cardio and Abs workouts. It’s designed to give you efficient exercises that keep your cortisol levels under control while allowing you to achieve amazing results in a short amount of time, all from the comfort of your own home. Check out the course at the link below:

=> 60-year-old “Ripped Grandpa” home workout

Now, let me share with you a 17-minute Recovery-Focused Workout that will leave you feeling refreshed on this Sunday morning. Cheers!

— Forest @ KettlebellBasics.net

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17-min Sunday Recovery-Focused Workout

Perform each exercise for the designated time before moving on to the next one. Rest for about 30 seconds between sets. Complete a total of five rounds:

  • Jumping Jacks: 30 seconds
  • Reverse Plank: 30 seconds
  • Punches: 30 seconds
  • Knee Crunches: 30 seconds
  • Side Kicks: 30 seconds
  • Seated Twisting Punch: 30 seconds

1 Tip to Fix Your KB Cleans

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Are your wrists getting banged up when you’re doing kettlebell cleans? Here’s a quick tip that might help:

Instead of casting the kettlebell too far out from your body, try facing towards a wall and getting as close as possible.

This will keep the arc of the clean tighter to your body, resulting in a smoother movement and less impact on your wrists.

Check out the video below for a breakdown of the drill – and have a great day!

-Forest Vance — head trainer @ KettlebellBasics 1-to-1 Remote KB Coaching for Men and Women Over 40

–>> https://www.youtube.com/shorts/9ADX0SV7x_I

Fit Over 50 – Functional Cardio + Abs Workout

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Functional Cardio and Abs workouts are a fantastic option for men who want to regain an active lifestyle while taking care of any existing aches or pains. These workouts are a key part of the program I’ll be sharing with you below:

–>> Discover the Fit Over 50 “Ripped Grandpa” home workout here

During phase one, which spans weeks 1-4 of the program, you’ll be incorporating these workouts into your routine a few times per week. (In addition, to maintain a well-rounded training regimen, we’ll also include some Metabolic Strength Training workouts and Recovery Focused Workouts on other days too.)

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Fit Over 50 – Functional Cardio and Abs Workout

Move from one exercise to the next with minimal rest between sets. Once you’ve completed the entire circuit, take a 1-2 minute break before starting over again. Aim for six rounds in total:

— Jog In Place for 30 seconds
— Scissor Kicks – 10 reps per side
— Skaters – 10 reps per side
— Cross Crunches – 10 reps per side
— Mountain Climbers – 10 reps per side
— Reverse Plank – 30 seconds

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One of the things I absolutely love about cardio and abs workouts like this is their simplicity and accessibility. You don’t need any fancy equipment or exceptional running abilities or anything else to reap the benefits. They are low-impact on your body and can be done anytime, anywhere.

For more information on the full Fit Over 50 program that includes this workout and more, click on the link below:

–>> Discover the Fit Over 50 “Ripped Grandpa” home workout here

Here’s to achieving all of your goals!

Forest Vance
ForestVanceTraining.com
KettlebellBasics.net

“Ripped Grandpa” – Metabolic Strength Training Workout

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This program is specifically designed for guys who are 50 years old and older. It focuses on efficient workouts that won’t accelerate the aging process or cause injuries:

=> 60-year-old “Ripped Grandpa” home workout

Most workouts out there are not tailored for guys who are 50 and older. They actually speed up the aging process, harm your body, and mess with your male hormones.

But with the “Ripped Grandpa” program, we utilize various methods to ensure you achieve better results at any age or fitness level. One of these methods is called Metabolic Strength Training. It’s the ultimate solution for efficient workouts that keep your cortisol levels in check and allow you to have amazing home workouts in a short amount of time.

This 12-week program consists of three phases that progressively change as you go through it. Here’s an example of what a workout might look like in phase one:

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“Ripped Grandpa” – Metabolic Strength Training Workout

You do each exercise in a circuit, moving from one to the next with minimal rest. Once you finish the circuit, take a short break before starting again for a total of three rounds:

  • Pushup: 15 reps
  • Squat: 15 reps (bodyweight or KB goblet style)
  • Overhead Press: 8 reps (DB/KB)
  • 1 arm Row: 12 reps (DB/KB)
  • Tricep Skull Crushers: 15 reps (DB/KB)
  • Bicep Curls: 15 reps (DB/KB)

I personally love this program because it starts off with a full-body split in week one and then gradually increases in intensity as you progress through the program. It’s great for getting into shape no matter your age!

If you want more details and the full program, make sure to check it out here:

=> 60-year-old “Ripped Grandpa” home workout

Keep up the good work and stay fit!

-Forest Vance
ForestVanceTraining.com
KettlebellBasics.net

Filthy Fifty KB WoD

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In the world of CrossFit, there’s a workout style known as a “chipper”.

These workouts are intense and challenging, where you have to complete a series of movements one after another. The goal is to push your physical and mental limits in a single session.

It’s one of those workouts that you love and hate at the same time. You get to do a variety of exercises, burn lots of fat, and see how far you can push yourself all in one go. What more could you want? ?

One example is the Filthy 50, but I’ve made some modifications so that you can do it with just kettlebells or bodyweight. Take a look at this “kettlebell version” of the original Filthy 50:

*You must complete all listed reps of one exercise before moving on to the next – hence the name, you are “chipping away” at the total rep count. Do the entire sequence of moves as fast as possible:

— 50 box jumps or NON repeating squat jumps (do single reps and go for explosiveness and quality)
— 50 jumping pull ups OR recline rows
— 50 two-hand kettlebell swings
— 50 walking lunges
— 50 hanging leg raises OR floor leg raises
— 50 1 arm KB push press (25 per side)
— 50 superman raises
— 50 KB goblet squats
— 50 burpees
— 50 jumping jacks

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This workout is seriously intense.

I wouldn’t recommend doing it every single day, though. It’s more of a special challenge type of thing.

You see, we’ve got an exciting event coming up called the 28-day KB Challenge. During this challenge, you’ll tackle workouts like this one once or twice a week. On the other days, we’ll mix things up with HIIT and strength-based sessions to create a well-rounded program for torching fat, building lean muscle, and getting in incredible shape (no matter your age!).

If you’re interested and want more info or want to sign up, just click on the link below:

–>> “kettlebell version” of the original Filthy 50

Cheers,
Forest Vance
ForestVanceTraining.com
KettlebellBasics.net