Fitness for Busy Folk

Monthly Archives: October 2012

30 Day Rapid Fat Loss Kettlebell Solution

30 Day Rapid Fat Loss Kettlebell Solutionis the latest training manual from Forest Vance. The manual shows you exactly how you can use Kettlebells to make a complete transformation in 30 days.Lets take a look at some pros and cons of this program:
PRO: Uses Kettlebell Combos

Forest does a great job of combining basic Kettlebell moves into Kettlebell Combos. These combos help you perform more work in a shorter period of time, making each workout super efficient.

Check out this video to get an idea of how Kettlebell Combos work:

Pro: Pre-Workout Prep Guide

The package comes with a pre-workout prep guide which outlines all the myths you’ve heard about warmups and getting ready for your workout. This is an invaluable guide if you wish to maximize your training as it shows you the best way to prepare for your intense Kettlebell session.

Con: Requires you to Work Hard

If you’re looking for a quick fix, or easy workout, then this workout is not for you. There are many trainers out there creating hour-long workouts with light Kettlebells. These are not different than the low intensity aerobic workouts you see in gyms performed with light dumbbells.

This is not real Kettlebell training. Real Kettlebell training requires you to lift hard, workout hard, and sweat hard. So if you’re not willing to put in the work, then this program is certainly not for you.

Pro: Comes with Diet Plan

Along with a solid 30-day workout plan, Forest also gives you a 30-day eating plan, detailing exactly what you’ll eat for next 30 days. This is a done-for-you meal plan, not just a random lists of do’s and don’ts.

If find this to be extremely helpful, as I’m not the dieting type. All I have to do is get myself to grocery store, buy my grub, and stick to the plan.

Pro: Video Demonstrations

Each exercise comes with video demonstrations, where the movements are broken down to their most minute level. The program also features a 3-part video series that walks you through all the workouts in the main manual, and also provides you with Forests’ best training techniques. This alone is worth more than the cost of the package.

Con: Can’t do it without a Kettlebell

Pretty obvious. If you don’t have access to a Kettlebell, you won’t be able to do it. Well, you can use a dumbbell, and simply perform Kettlebell movements using a dumbbell – such as a clean, swing, and snatch – however, you won’t get the same results.

But, at least you’ll get SOME results!


Forest Vance’s 30-Day Kettlebell Solution is the most easy to follow program I’ve come across. It’s not nonsense, and gives you the most for your money. Start today with this complete done-for-you system:


Click here to grab 30 Day Fat Loss Kettlebell Solution today and get ready to experience some Crazy Fat Loss

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Why Spot Reduction for Women does not Work

The big trend amongst women is “spot reducing.” Spot reducing is when you choose one bodypart, and perform every known exercise to target that region in an attempt to “reduce” or lose fat specifically in that region.

Doesn’t work.

There are many studies which refute the concept of spot reduction:

In one study, the arm circumferences of high level tennis players were taken. Then fat deposits were measured on each arm. Researchers came to the conclusion that if spot reduction worked, the playing arm of a tennis player should have less fat than the arm. However, it was seen that both arms had equal deposits of fat.

Another study comes from the University of Massachusetts in the mid-1980s. 13 male subjects were chosen to perform 5,000 situps over the course of 27 days. Fat biopsies were taken from the subjects abdominals, buttocks, and upper back.

Fat similarly decreased on all three areas, meaning that if the calorie expenditure is high enough, a trainee will lose fat, however, the fat will be reduced evenly across the body. This study does explain why spot reduction APPEARS to work. It is not the spot reduction that’s working. What’s working is the fact that the trainee is exercising hard and expending enough calories to result in weight loss.

So if spot reduction doesn’t work, then what do you do?

You must perform compound, multi-joint movement which stress the entire body. These movements help you lose weight while burning fat all over your body. So, you’ll get the ideal body you desire much faster.

Here’s a great video showing some multi-joint movements for women:

Check out Flavia Del Monte’s workout program here!

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What’s a good breakfast without Eggs?

Breakfast is the most important meal of the day. But what if you don’t have time to make eggs? Or, if you’re in a situation where (such as in my household) you’re not allowed to eat eggs, or find it difficult to make eggs?

Is it possible to have a protein breakfast without eggs?

You bet it is! Here are some quick to make recipes you can use today:

High Protein Breakfast #1

  • Microwave ¼ cup ground flax meal mixed with ½ cup water for 90 seconds
  • Add cinnamon (lots of cinnamon)
  • Add two tablespoons and mixed it up

High Protein Breakfast #2

  • 1 cup Plain Greek Yogurt
  • 1 cup Kashi Go Lean Cereal with Low Fat or Fat Free Meal
  • Top with 1 cup blueberries
  • Sprinkle 2 Tbsp walnuts

High Protein Breakfast #3

  • Spread each half of a toasted whole wheat English muffin with 1 Tbsp peanut butter
  • Top each half with ¼ c sliced banana
  • Eat as an open-faced sandwich with a side of 20 blueberries

These are just 3 really quick high protein meals you can whip up on a busy day. If you’re looking for some more great recipes, then I recommend you check out Metabolic Cooking. Click here to learn more!

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Time Interval Training

Time interval training is a great method of intensifying your workouts. A basic time interval workout would consist of one minute of work followed by one minute of rest. However, I personally feel that when I time my work sets I always end up looking at the clock, and I’m not motivated to try to finish the maximum number of reps in that time frame. Hence, either the time frame has to be short, or we have to find another way of taking advantage of the element of time.

Intensity Intervals

A few weeks back, I decided to try to see how long it would take me to do a certain amount of reps for a certain exercise. For example, it takes me 16.67 seconds to do 10 push-ups, or approximately 1.7 seconds for one rep. Now lets say our goal is to complete a workout in 10 minutes, with 4 exercises and 4 circuits with about 2 minutes of total rest. So with 8 minutes of total work, and 4 rounds, we can spend approximately 30 seconds with each exercise. Hence, in 30 seconds, we would be able to do about 17 or 18 push-ups.

Do you get to see how this works? Do the same thing for 3 more exercises, develop a circuit and rest 30 seconds after each circuit for 4 rounds. If you are able to recover quickly, then the workout should not take more than 10 minutes. However, the beauty of this training is that your body will become tired and hence the sets may take longer to complete on your next circuit. This is the reason you should time your workouts.

Lets say that your first workout lasts 11.25 minutes. Stick with the reps until you can get that number down to 10 minutes, then either add resistance, change the exercises, or add reps. Here is a sample routine to get you started:

Perform Four Ciruits:

Push-ups x 18 reps

Kettlebell Racked Squat x 8 reps each side

Kettlebell Clean and Press x 8 reps each side

One-arm Kettlebell Swing x 10 reps each side

For a greater fat-burning effect, you can incorporate short intervals of cardiovascular exercise. My two favorite forms are jumproping and sprinting. An advantage to using the method that I prescribed is that often times when you are out on a track running sprints you don’t have someone keeping track of individual time intervals. And once again, I don’t like to keep looking at the clock or stop watch. So just set your stop watch at the beginning of the workout, and just stop it at the end.

You can perform very short sprints in between exercises, or you can do certain jumproping exercises such as cross-overs or double-unders. Cross-overs are when you cross your hands in front of you body, and double unders are when you do two swings of the jump rope within one jump. Here is an example routine:

Perform Four Cirutits:

Push-ups x 18 reps

Double-unders x 10 reps

Kettlebell Clean and Press x 8 reps each side

Cross-overs x 10 reps

There are many ways of incorporating Time Intervals into your training. I will be talking about more methods in the coming days. However, I want your opinion. Don’t hesitate to post your method or workout to comments.

A great program which uses a lot of interval training is the Shapeshifter Body Redesign. Click here to learn more. 

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2 Feats of Strength with Bodyweight

Sometimes you just need a break from your normal fat loss and muscle building goals and set a performance goal. A performance goal forces you to rethink your training, and may even jump start a stale training program.

The following are 2 feats of strength and endurance you can perform with just your bodyweight:

10 Single Bar Dips

You all know what parallel bar dips are. Now it’s time to introduce you guys to single bar dips:

Single bar dips are tougher than they look. They’ll make your triceps scream in pain!

20 Pullups

Another great feat of strength is to be able to do 20 pullups in a row. I’m almost there (18). Here’s what 20 pullups look like:

As you can see, the goal is to perform dead hang pullups – all the way up, and all the way down. No bouncing, no jerking, no momentum.

Start training for these two exercises and guaranteed you’ll boost your strength, endurance, and improve your body!

Another great way to increase your strength and endurance is to start using the movements in Scott Sonnon’s Tacfit Bodyweight Workouts. Click here to learn more.

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Keep Changing your Routine for Constant Progress

There is no such thing as the perfect training program. The day you realize this, you will make the most improvements in your training goals.

Reasons why there is no perfect routine:

• The body adapts after staying with the same routine
• In order to prevent adaptation, you need to constantly switch up your routine.

Most world-class athletes train at a high frequency, but they change their training programs on a daily basis. There are a number of ways you can do this:

1. Use different exercises everyday
2. Use different rep/set schemes daily
3. Have a different training goal for each day
4. Use a different training method for each week

The goal of training is to make progress. Without progress you are not achieving your goals. Many trainees simply move through the motions of going to the gym or sticking to one particular program and complaining of a lack of progress. Then you fall into the idea that you need a perfect program to make good progress.

Even though I stick by the idea of High Frequency Training, HFT is not a training method. It is an idea. The idea is that you train as often as possible to make progress, but you use different methods to achieve this progress. Anyone that says that they have the perfect program to reach all your goals is lying to you. The perfect program is one that is customized for your needs and gradually tweaked over time.

The best way of preventing both adaptation and boredom is to do as much research as possible. I like to refer to it as having a “tool box” of training ideas. Simply make a list of training methods that you like and move through training protocols on a week-by week basis, or as often as you adapt. Adaptation will occur at different times for different people.

Here are a few training programs from my toolbox:

Workout Finishers
Bodyweight Training
Afterburn Training
Kettlebell Training
Military Bodyweight Workouts

Some of these programs you may be familiar with, however others you may need to research. The main idea is for you to work smarter, not harder. Constantly switch up your training for constant progress.



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Hints For Simple Fat Loss

Fat loss shouldn’t be as hard as many people try to make it. People who are desperate to lose fat are often prone to take more risks (something that I try to help you avoid). The truth is that with some basic principles you can make some serious progress toward fat loss without any major effort. Often a client will come to me looking for some hints that will help them shed some weight quickly. I am always happy to tell them my secret tips that are always surprisingly effective. In fact, many people have found these tips to make an easy ten pound difference as they get started on a new program. You might thing that these suggestions are really hi-tech or mysterious, but in reality, they are basic principles that I’ve seen successful over and over again. Here they are.

1 Avoid white food. This includes white breads, pastas, many cereal products, and even cracker-type snacks. Think about some other white things too like flour, potato products, rice, and even processed milk and cheese products. Some white foods that are OK for you to eat are cauliflowers, fish, and chicken.
2 Ditch the sodas and other drinks that have calories, sugar, or even artificial sweeteners. I don’t want you to drink much coffee either. Creamer? No. It’s white, isn’t it? I want you to take in at least half the weight of your body in ounces of water. This means that if you weigh 250 pounds, you should be consuming 125 ounces of water every day. This will be essential for getting the fat loss process in gear.
3 I’ve already taken you off white products, now you need to do away with wheat products. I don’t care if the package says ‘whole wheat’ on it or not: it has to go. Check the ingredients of everything you’re eating and if it has wheat in it, don’t eat it.

These three rules are pretty easy to follow, aren’t they? Sure, you’ll have to adjust your habits a little bit, but it really won’t be very hard once you get started. If you consistently adhere to these hints, you will be surprised at the progress you make in just a couple weeks.

Begin making even more progress in your fat loss program: get the Fat Loss Factor today.

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5 Minute Intense Belly Fat Destroyer Workout

A question came through my inbox that really got me thinking: What’s the difference between afterburn training and bodyweight cardio? Afterburn training is training which Mike Chang uses in his workouts, and Bodyweight Cardio is the brainchild of Craig Ballantyne.

Lets break this down. Afterburn training can be broken down into 3 broad categories:

  • Cardio High Intensity Interval Training (HIIT) – Choose an aerobic/cardio movement such as sprints and perform them in short burst intervals alternating with periods of rest
  • High Intensity Full Body Circuit – Choose light or medium weights, or your own bodyweight, and perform a full body circuit moving through a variety of movements with little to no rest in between each movement.
  • High Intensity Resistance Training – Choose challenging weights and move through a circuit of exercises with little to no rest in between each movement.

So afterburn training encompasess all three aspects, and bodyweight cardio is a type of afterburn training.

The primary benefit of afterburn training is that it boosts your post-exercise metabolism, meaning that you burn more calories after you finish your workout.

Out of the three methods of afterburn training, full body bodyweight circuits are the most commonly used. However, you can also use afterburn training to train a particular bodypart, such as abs. Check out this great 5 minute workout:

If you’re looking for a solid program to get started with, I recommend Mike Chang’s Six Pack Shortcuts. If you grab it today, I’ll also send you a bonus workout: The Torch Your Belly Fat Bodyweight Program.
Here’s how you grab the bonus program:

In order to grab this bonus, just follow these two simple steps:


  • Step #1: Purchase the Six Pack Shortcuts Program using the Link below

  • Step#2: Forward your receipt number to

Simply confirm your email, and you’ll receive the bonus workouts via email.

Click here to Purchase Six Pack Shortcuts

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Nutrition Review: The Ultimate Guide to Diet Products

So you’ve decided to start dieting. But how should you go about doing it? You’ve tried dieting before, but have miserably failed. You want more information about dieting, and want to do it right. Well, you’ve come to the right place. The following is a review of the top nutrition guides on the net:

Most people believe that you need to follow some extreme diet in order to lose fat. They believe that you must eat bland foods and put yourself through a lot of misery in order drop fat. This is not true at all.

I have uncles, cousins, friends, and neighbors who’ve tried all sorts of diets. I’ve even put myself through some hardcore diets to lose weight. They don’t work. The only way to truly lose weight forever is to learn how to eat.

And if you wish to save countless hours on trying to figure out how exactly to eat to lose weight, then my suggestion is to invest in some good guides. Namely, ebooks.

Ebooks offer something completely unique that most products do not – they are electronic and can be delivered to you in seconds. You can also print parts of them out for easy reference. I personally purchase at least 1-2 fitness ebooks per month.

This is because I’m a fitness enthusiast and am always on the look out for some new technique or creative idea that will take my workouts and nutrition to the next level. I stopped reading magazines a long time ago because they just keep coming out with the same old, boring information.

How to Choose the Right Nutrition Guide


C hoosing the right nutrition guideis tough these days, especially with all the diet programs out on the market these days. Here are some simple tips you can use to determine whether or not a nutrition guide is right for you:


  1. What Kind of Nutrition Guide can you afford? – This is the first question you should ask yourself. Regardless of your reasons for shopping for a diet product, you need to determine what your budget is and exactly how much money, if any, you are willing to spend to lose fat.
  2. What kind of lifestyle do you live? – If you’re someone who travels a lot, then what you need is a set of guidelines and simple tips to make healthy decisions. If you have a set schedule every day, then a set nutrition plan would work better for you.
  3. How much Time do you Have to Cook? – Another very important question to ask yourself is how much time do you have, or are willing to spend to actually cook. You can find guides that offer recipes which only take a few minutes, so the time you spend cooking is minimal.
  4. Are you a picky eater? – If you’re able to eat the same foods every single day, then dieting will be much easier for you. However, if you’re a picky eater, then you need recipes, and lots of them!
  5. How Fast do you Want Results? –  I personally am wary of any program which promises “30lbs in 30 days.” But within a reasonable ball park, how fast do you want/need results? If you’re getting ready for a big public event, you may just need something extremely strict for the short term.

The following are reviews of some of my favorite dieting guides:

A Review of Fat Loss Factor:


Fat Loss Factor contains guidelines for a quick healthy lifestyle plan that can help anyone in any physical condition to lose unwanted belly fat. From the first principle of preparing for success to the last one, FLF implements a lifestyle of fitness, eating right for your body, and the mental attitude that it takes to reach your goal weight. The book is chock full of practical, down to earth advice.

Fat Loss Factor starts by measuring your basic statistics including weight, and body fat percentage. You are also asked to get photographs of yourself at the start so you can monitor your progress through the program. You?re advised to check your clothing at the beginning too, because you?ll likely find it to fit more loosely as you apply the principles of the program. Waist measurements are important too: women should ideally be around thirty two inches while a thirty five inch waist is ideal for men.

The program doesn’t take a

miracle approach to get what it promises:

a lean, healthy body that you can

be proud of. These goals are reached through the consistent practice of proven principles of fitness and health. For example, the book stipulates early on that a change in eating habits is essential to your physical goals. Eating healthy foods that promote fat loss, metabolism, and energy is equally important to following the exercise regimen prescribed in the book. Once your body is cleansed and fueled by natural foods, you are introduced into some basic fat loss principles for exercise.

According to the book, building muscle is essential to burning fat. That’s right, you won’t need any diet pills or other trendy supplements to get the body you want. The book explains how muscle tissue burns more calories than fat tissue, giving you the ability to burn fat even when you’re not working out. By working in sets and supersets, Fat Loss Factor guides you through basic exercises that will build the muscle you need without bulking up.

By the time you reach the fourth principle of fat loss, you will find out that traditional cardiovascular routines are not what you want to do for your exercise. Citing scientific research from around the world, Fat Loss Factor urges exercising in bursts or what is called burst training. By alternating between high intensity and low intensity intervals, your body burns more fat and your workout is much shorter!

Readers will find Fat Loss Factor an entertaining and informative read that will motivate them to avoid weight loss and fitness gadgets and gimmicks and steer them toward practical fat loss methods that work.

A Review of Xtreme Fat Loss Diet

The plan is based off of periods of strict dieting and periods of cheating. You get to eat anything you want once every 5 days! For the other days, you will diet slightly differently each day. This way, your body never adapts. That is the beauty of the Xtreme Fat Loss Diet.

Lets break down all of these days of dieting:

Xtreme Fat Los Diets – Dieting Days

Dieting Method #1: Cheat Day

People get excited on Cheat Day and make it “strategic.” Don’t. Wake up normally and eat the foods you crave. Don’t make a plan the night before to eat everything in sight. The goal of your cheat days it satisfy your cravings and to prevent your body from going into “starvation mode.”

Hence, don’t stuff yourself. Eat until you’re full, and get on with the rest of the day. Eat regularly throughout the day. Don’t fast all day so that you can feast and binge at one meal. Try an eat your normal times per day, whether thats 3 times or 6 times.

Dieting Method #2: Fast Day

Right after the cheat day, you’ll move into a fast day. Once again, this diet is based on extremes. So you’re moving from end of the dieting spectrum – where you eat what you want – to the other side – you eat nothing.

You will consume only fluids throughout the day. The idea of the Fast Day is to create a massive calorie deficit while the body is primed for fat loss. Why your body is primed for fat loss after a cheat day you’ll be told in the manual itself.

Dieting Method #3: Shake Day

The shake day is basically a gradual transition back into eating. On this day, you will be consuming calories based on your body fat percentage. The lower your bodyfat percentage, the more you will be allowed to consume.

Click here to Grab your Copy of Xtreme Fat Loss Diet Today!

There is also a specific combination of macro nutrients you must follow for each shake. These are given to you in explicit detail. Healthy fats are an important aspect in your shake day. The three sources Joel recommends are Extra Virgin Olive Oil, Hemp, or Udo’s Choice Oil.

Dieting Method #4: Moderate Carbohydrate Day

Most diets only focus on severe caloric restriction. Well, Joel is all about cycling between periods of high, moderate, and low calorie consumption. This is your moderate carb day, meant to break you out of the rut created by extreme caloric depletion.

Click here to Grab your Copy of Xtreme Fat Loss Diet Today!

Once again, you will be consuming calories based on your bodyfat percentage. The lower your bodyfat, the more you will be allowed to eat. Joel recommends you workout in the morning and consume carbohydrates earlier in the day.

Dieting Method #5: Protein Only Depletion Day

Your depletion day is devoted to depleting your energy stores. Very simple concept: deplete muscle glycogen and triglyceride stores to make room for the influx of calories on your Cheat Day. Consume protein 2 grams for every pound lean body mass.

So the more muscle you have, the more protein you will consume. Lactic Acid training is the recommended workout for this day. In addition, you can perform a low intensity cardiovascular workout. The main idea is move as much as possible on this day to deplete your energy stores.

A Review of Burn the Fat, Feed the Muscle


Tom Venuto is a world-renowned fat loss expert. He is a personal trainer, nutritional consultant, motivation coach, fitness model, health club manager, and freelance writer. Tom’s helped tens of thousands of individuals lose fat and gain lean muscle mass with his Burn the Fat, Feed the Muscle eBook. His articles have been published in Ironman, Natural Bodybuilding, Muscular Development, Exercise for Men, and Men’s Fitness.

Lets review some of the pros and cons of this program:



  • Tom shows you how fat loss works. And once you realize how all the different aspects of fat loss come together, you will be able to come up with some realistic goals. BFFM does not make unrealistic claims, although when you look at the transformations on his website, you will get to understand what is capable if you put your mind to it and use his advice to the best of your abilities.
  • The most important aspect of the eBook is when Tom talks about proper mindset. With his tips and techniques, you can recondition your mind to help push through fat loss plateaus. This is extremely crucial information, and something I have not seen expressed in other fitness manuals.
  • Tom gives you a list of foods that you can find in your local grocery store for instant results! There’s no impossible diets to follow, nor does he recommend taking dangerous supplements. Tom also gives you four separate weight training programs which are aimed at various levels of fitness. So, this eBook works for beginner, intermediate, and advanced trainees.
  • All in all, BFFM is all about a balanced, common sense approach to improved health. You won’t get short-term results. Tom shows you how to make permanent lifestyle changes that lead to permanent fat loss.



  • The only one drawback is that this is a LONG read. At over 300 pages, you won’t finish this one sitting. But take it step by step, and take notes. Print certain parts out (not the whole thing!), and save the parts that you can implement right away in your lifestyle. Don’t worry, you’ll get through it if you put your mind to it.

Click here to Grab a Copy of Burn the Fat, Feed the Muscle

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Stop Rationalizing and Lift!

I trained a few guys over the summer. Not one of them came back after the workout I gave them. They made great promises, but still they never came back.

Many people realize that they need to change certain aspects of their life, but when they realize just how difficult it is, they rationalize their way out of it. In fact, this happens to me all the time. Just this morning, I wrote myself a workout that I realized I wasn’t able to complete because of the fact that I would not be able to perform all the reps that I had sought out to on a particular exercise.

I thought about sitting down and coming up with a new training program and “revamping” everything. I’ve been through this millions of times. It goes back to the whole idea of there not being a perfect training program. If I would have sat down and came up with a new program, I would have ended up wasting at least an hour trying to find the new “perfect” technique, then figuring out how to apply it to my new routine, etc., etc.

Instead, I took a deep breath, closed my eyes and thought about why I was working out in the first place. My goal is to get cut. As cut as possible so that I can get that six-pack. Despite your training style, a six-pack is like a trophy that you want. In reality, it means nothing, but you still want it because it shows people that “hey, this guy actually achieved something.” Maybe my motivation is all wrong, but that’s my goal. I don’t think I’ll ever be satisfied with myself if at some point in my life I did not hold the type of aesthetic conditioning which allowed me to see a six pack.

This is what I thought about, and instantly I picked up my kettlebell and started just working out. I just winged the rest of the workout and ended up having one of the most intense training sessions ever.

Moral of the story: sometimes you just have to workout. From the moment you wake up to the moment you pick up that weight, your brain and body will give you every reason in the book not to train. Just ignore it and train. You’ll be satisfied later.

If you’re looking for a solid program to get started with, I recommend Mike Chang’s Six Pack Shortcuts. If you grab it today, I’ll also send you a bonus workout: The Torch Your Belly Fat Bodyweight Program.

Here’s how you grab the bonus program:

In order to grab this bonus, just follow these two simple steps:

  • Step #1: Purchase the Six Pack Shortcuts Program using the Link below

  • Step#2: Forward your receipt number to

Simply confirm your email, and you’ll receive the bonus workouts via email.

Click here to Purchase Six Pack Shortcuts


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