As the originator of the Metabolic Resistance Training fat loss workout system, I’ll show you the best way to put these workouts together. So if you’re interested in learning more about the fifty cent workouts, here’s how they probably went down. And the great thing is that you can do these workouts anytime, anywhere, as you’ll discover in this training program.

Of course, you might remember his legendary treadmill fitness testing scene from, “In Da Club”, you might be tempted to think that the rapper (real name: Curtis Jackson) built his body with cardio, but that can’t be right. After all, you don’t get big arms or a powerful chest from running. Instead, you need resistance, and when you set up a training program that uses incomplete recovery, supersets, circuits, and a variety of exercises and repetition schemes, you get MRT – Metabolic Resistance Training.

Best MRT Workouts start with Supersets

In the best MRT workouts, you’ll start by using non-competing supersets. This means you pick two exercises that do not cause fatigue in the same muscle groups.

For example, back in the bodybuilder days, guys like Arnold Schwarzenegger would pair a dumbbell chest press together with a dumbbell fly in a superset. That’s fine, but it reduces the intensity of the metabolic stimulus and focuses more on the “pump” effect in the muscle. Again, useful for getting really big, but not as useful for building muscle and burning fat at the same time as a guy looking to get fifty cent’s ripped abs and chiseled chest.

A better approach is combing two tough exercises like dumbbell chest presses with dumbbell rows so you can train at a high-intensity for both exercises even when you reduce the rest – or even eliminate the rest between exercises.

When the term high-intensity is used, it refers to being able to lift the heaviest weight you can with perfect form for all repetitions recommended in the set. In this case, you’d want to pick a weight that you can lift eight times for each exercise.

After doing the chest presses you can move immediately to rows and work your back while your chest rests. Then with just a little rest after the rows, you can go back to the chest press and you’ll be able to lift the weight for the same number of reps – with minimal muscle fatigue. By doing this, going back and forth at a relatively high-intensity, you’ll get the best of both worlds – muscle building and fat burning – in your metabolic resistance training workout.

That’s how your workout starts and is essential for muscle growth. But we’ll also move into a conditioning version of MRT called Metabolic Conditioning Training (MCT). This often uses circuits, but still in our non-competing fashion. So you’ll use a squat then a push then a pull (row) then a single-leg exercise and then a total body ab movement. That’s called the big 5 circuit and is just one – of many – ways to increase the conditioning and fat burning component of a metabolic resistance training workout.

For example, if you are doing advanced bodyweight workouts, you could do squat jumps, decline pushups, pullups, Bulgarian split squats, and mountain climbers in your big five circuit for metabolic conditioning training.

In addition, you can finish off your workout with metabolic fat loss finishers (MFF), a dynamic series of often fast-paced bodyweight exercises like lunge jumps, total body extensions and jumping jacks – or my infamous 20-10 bodyweight squat series that will leave your thighs screaming metabolic murder – and your body going through major fat loss.

And heck, you can even do most of these workouts in da recording studio anytime of the day with just a little equipment so that you can look hot, sexy, lean and ripped for the ladies in the club, at work, or even just for your beautiful wife.

That’s how you do metabolic resistance training the right way – the proven way – as thousands of my clients have used the Turbulence Training Metabolic Resistance Training workouts for years to do so.

Metabolic finishers are a great way to add a serious extra push and really spike the fat burning or muscle building potential in a given workout. Done properly, it is the icing on the cake so to speak.

Metabolic finishers involve the use of one or several exercises performed at the end of a workout with the purpose of finishing the muscles and creating a super pumped afterburn. If they are added to a muscle building specific workout, the intent is to completely fatigue the worked muscles in order to stimulate growth.

They can also be very effective when used as part of a fat burning program. Just when you think you can’t go any further or faster, you throw in a metabolic finisher circuit to squeeze every last drop of fat burning energy out of that body. This creates the perfect environment for fat loss while salvaging precious, hard earned muscle.

How can Finishers Excel the Fat Loss Process?

We all know and understand the ideology behind intense workouts. You get what you put in or reap what you sow if you will. Intense workouts, lead to extreme payoffs.

Finishers take those extreme workouts one step further. When your clients are just about to drop from the gruelling routine you’ve put them through, that’s the time to hit them with another little bonus round to really test their limits.

Metabolic finishers, when used as part of a fat burning workout, such as a bootcamp, can ensure that the right amount of intensity has been used in order to set up the necessary fat burning, muscle salvaging hormones. It’s the extra push we need to spike testosterone and growth hormone while training the metabolism to remain elevated and ready for action. The afterburn effects are set in motion, annihilating calories and fat deposits all day long.

The Benefits of Metabolic Finishers

Aside from the amazing results your clients will see in their physique by incorporating metabolic finishers in your bootcamps, they will also enjoy the psychological effects. Sure, some may moan and whine at first because let’s face it, the workout is already far more brutal than what most would put themselves through anyway, but never the less, they will love it.

There is something to be said for going as hard as you ever thought possible and then going just a little harder. Reaching further, testing self-imposed limits and crossing the psychological finish line faster, are guaranteed to boost self-esteem.

This style of training will also set you apart from the ordinary. So many bootcamps are lacklustre and repetitive, but with finishers you can design any circuit with any combination of exercises whether it’s sprints, shuttle runs, one leg burpees or bunny hops. With all the competition out there, you need something to differentiate yourself from the monotony.

Exercises to Choose for Your Metabolic Finishers

As mentioned earlier, metabolic finishers are so versatile you can literally use any exercise or combination you can dream of. Using as many full body, compound exercises, incorporating as many muscle groups as possible will burn the most amount of calories and add a significant amount of turbulence to the workout.

No equipment is necessary although it certainly can be an option as well. For bodyweight only finishers, try circuits involving full body and plyometric options like squat jumps, burpees, explosive push ups, bench jumps, crossover step ups, fireman’s carry and shuttle sprints. There are endless exercises and combinations of exercises that can be used.

If you’re working out at a track or wide open space, have your clients perform 50 or 100-yard sprints with short rest intervals. This works great at the beach as well. Throw in some upper body stuff like push ups, pull ups and inverted rows and that fat will be melting faster than ever before.

If equipment is available to you, exercises like snatches, kettlebell swings, cleans and push presses are perfect options. Try something like a one-arm snatch ladder to finish off a heart pounding workout.

Using a kettlebell or dumbbell of sufficient weight, have your clients perform one snatch, then switch to the other arm for one rep. Go back for 2 reps and continue on all the way up to 5, alternating sides each time. Once they reach 5, start them on the descent back down from 5 reps a side to 4 to 3 to 2 to 1. If performed properly, this will bring anyone to his or her knees.

No matter what you choose to add to your finishers, stick with full body or at least compound movements. Since the intent of this method is to up the ante and create an effective afterburn, you will want to use as many muscles as possible. Avoid things like biceps curls and tricep extensions. Obviously exercises like these will not create the extreme effect you’re looking for.

How to Use Metabolic Finishers

You can be as creative with the format and set up of your finishers as you are with the exercise selection. Circuits, supersets, complexes, ladders or even timing can be implemented well.

Circuits allow for numerous exercises to be added, ensuring the entire body is well worked over. Seemingly less intense exercises, when grouped into eight to ten and consecutively performed, have a dramatic effect on the metabolism and calorie burning potential.

Supersets are great for really focusing on something that may have been somewhat lacking in the workout or if specific muscles are the focus of a particular bootcamp.

Tougher exercises can be grouped together in groups of three or four as complexes, which will create a circuit/superset combination.

Ladders and timing of exercises will allow for added motivation, as clients will try to compete against others and themselves.

Add Finishers to your Bootcamp for Incredible Results

Give your clients the extra edge they’re craving in their training. Try out metabolic finishers and let them reap the rewards of their brutal efforts.

Discover the truth about metabolic resistance training workouts in this article from Certified Turbulence Trainer, Scott Rawcliffe.

Metabolic workouts…… what the heck are they you might ask.  Well, they are a seriously good

way to lose fat quick while getting a lot of exercise done in a fraction of the time.  What’s

even better is that you are not just isolating on one or two muscles, for example International chest day (otherwise known as Monday in most gyms), you are using your entire body and ramping up the metabolism.

This type of workout is becoming more and more popular with both my own clients, as well
as at gyms around the world.  There is a bucket load of science that backs up the
effectiveness of using metabolic workouts, but I’ll save this for another day for any of your
fellow nerds out there.  Basically I chalk up the popularity of metabolic workouts to one

reason……… cardio sucks!

Now before any of you cardio-holics out there start praying I drop a dumbbell on my head, let me clarify my statement.  For many people, myself included, there is nothing more boring
than jogging away on a treadmill for an hour, or going out and pounding the pavement for a
few miles.  Worst of all, most people who spend all this time running think that this will in
some form help them lose fat.  Well do I have some bad news for you; the only thing you’re losing is the cartilage in your knees and the tread on your shoes.  So, if you are getting ready to run a half marathon then running long distances is what your should be doing.  But, if you are like most people you are trying to lose some weight and get into better shape, so follow
me and jump on the metabolic bandwagon.

There are more ways to do metabolic workouts than Starbucks in New York City (if you’ve been there you know what I’m talking about), so instead I’m going to give you a couple of my favourites that you can bring to the gym today.

The 30/30 Dumbbell Circuit

1) Dumbbell Squat & Press

2) Dumbbell Renegade Row

3) Lateral Lunge to Press

4) Dumbbell 1 Arm Snatch (right arm)

5) Dumbbell 1 Arm Snatch (left arm)

For the guys out there a good weight to start with to try this is a couple of 10 or 12 lb

dumbbells.  Ladies, try a set of 5lb dumbbells and see how you go.  Use the first round to get
a feel for all the exercises and whether you picked an appropriate weight.  Rest 90 seconds
once you’ve completed your first round and then go for it on rounds 2 and 3 to see how many
reps you can get done.  But never sacrifice form to lift heavier dumbbells, so guys make sure
you check your ego, especially any of my fellow meatheads.  This whole workout should
only take you 18 minutes to finish and you’ve probably done more work than half the people
in the gym.

This next one is a great workout for someone who wants a quick total body workout but can’t get to the gym, and all you need to own is a stability ball.  You will really give your core a workout with this one!

The Stability Ball 6

1)  Stability Ball Push Ups with feet on the ball (to make this a little easier put your shins
on the ball)

2)  Stability Ball Rollout

3)  Stability Ball Hamstring Curl

4)  Stability Ball Jacknife

5)  Overhead Stability Ball Squat (hold the ball over your head while performing a squat)

6)  Stability Ball Prone Step Offs – with this exercise you will set up the same way you
did for the Stability Ball Push Up but instead of using your arms you will stay strong
through the shoulders and core and gently take one foot off and place it on the ground
beside the ball.  Next bring that same leg back up onto the ball and then switch legs.
It may sound easy but be warned it will really challenge your core so make sure you
brace before you attempt to take your leg off.

Perform each exercise up to 12 repetitions of each exercise or until you think you could only do 2 more reps with perfect form, whichever comes first.  Then move straight on to the next exercise.  Once you’ve finished all 6 exercises rest for 90 seconds and then perform up to 5 more times.  Oh wait; you may need a towel as well as the stability ball because after 2
rounds of this simple looking circuit you’re going to need one.

So the next time you catch yourself making excuses about not having enough time to get a good workout in, make time for one of the metabolic workouts I just shared.  You can thank me for it later.

Always looking for ways to improve, always working to get better.

Some things you might never even consider are on the list of gluten containing foods. While many of them may only contain a trace amount of it, that may be enough to trigger digestive upset for those with extreme sensitivities.

Condiments

Malt vinegar and Worcestershire sauce are made from barley and contain gluten.

Soy sauce is made from wheat and contains gluten.

There are numerous condiments that are questionable when it comes to gluten. This means they may or may not contain wheat rye or barley in some form depending on the brand. You will want to thoroughly check labels of the following condiments or look for the words gluten free on the packaging. Ketchup, mustard, relish, pickles, olives, salad dressing taco sauce and tomato sauce.

Candy and Other Goodies

Unfortunately, or perhaps fortunately, depending on how you look at it, candy and other sweets may also contain certain amounts of gluten. Unless the packaging on the product specifically says it’s gluten free, it’s best to assume that all candy contains some amount of wheat or malt which means it will not be gluten free.

Gluten is used in foods to create sticky, doughy type textures, which makes it very useful in creating a well binding candy. Consider the texture and consistency of chewing gum, gummy candies, toffee and licorice.

While cookies and cakes may be obvious regarding gluten content, the filling in pies and pastries may not be. Thickening agents used in fillings for fruit pies and custards are likely to be made with some amount of gluten.

Spice Mixes

If you purchase a spice mix for the preparation of a stew, stir fry, soup or chilli it likely contains gluten. Be sure to check the label for any wheat-based product. Gluten is used as a thickening agent and is often added to these pre packaged spices to create a thicker base or sauce.

Fried Foods

Potatoes are on the list of gluten free foods but that’s not the case for the fried variety. French fries are often cooked in the same oil as breaded food like fish and chicken causing cross contamination. To be on the safe side, assume any fried foods contain small amounts of gluten.

Buckwheat Noodles

Buckwheat is on the list of acceptable gluten free foods, but sometimes buckwheat noodles are not entirely made from just buckwheat. Often some amount of wheat is used to bulk the noodles up and save on cost. Once again, check the labels to ensure the product you are buying is in fact free of gluten.

Flavoured or Roasted Nuts

Some snack foods including many brands of mixed nuts and roasted or flavoured nuts contain wheat flour in the ingredients. Opt for raw nuts that are roasted and flavoured at home to ensure they are entirely gluten free. The spices used to season them may also be made from malt or contain soy sauce.

Beverages

Malt is a product of barley is on the forbidden list when it comes to living gluten free. Beer, whiskey and ale are all products of malt. Chocolate, and other flavoured milks may contain malt as well. Non-dairy creamer often contains gluten.

Some brands of instant coffee may contain gluten. As a way to save money, some manufacturers will add wheat flour to add volume. Check the ingredients on the label of instant coffee or opt for organic or brewed.

Dairy

Yogurt, ice cream and frozen yogurt often contain gluten. Look for gluten free brands and avoid ice cream and frozen yogurt when dining out.

Flavourings

Flavourings and seasonings are often made from malt or rye and those will contain gluten. Some spices and flavourings like curry and meat extracts, are bulked up with wheat flour by the manufacturer in an effort to save cost. Check the labels of pre-packaged flavourings and spic mixtures closely.

Non Stick Cooking Spray

Some cooking sprays are partially made of flour, which is a wheat-based product.

Sneaky Things to Watch For

Food manufacturers have one goal and that is to sell their products. There are sneaky ways to abide by FDA regulations and list gluten in the ingredients, without actually using the words gluten or wheat.

Some of the words to watch out for on the label or list of ingredients include, binder or binding, thickening or thickener, edible starch, gum base, filler, modified food starch or modified starch, triticale, rusk, wheat alternative, special edible starch, hydrolysed, plant protein or any phrase containing the word wheat.

There are a number of other ingredients, which may or may not be gluten free. These should be considered ‘iffy’ choices and checked for on the label. Natural flavours, emulsifiers, monosodium glutamate and lecithin are all ones to watch for.

Non Food Products Containing Gluten

Non-edible products that are indirectly ingested may also contain gluten. If your intolerances are severe enough, it may be wise to keep these in mind. Lipstick, toothpaste and some prescription and over the counter medications may contain gluten. Check the label of any products that may make contact with the mouth and ask your pharmacist about any medication.

To Summarize

Now that you can see just how extensive the list is of foods containing gluten, it should be obvious as to just how challenging going gluten free can be. It takes time to learn the specifics and recognize the terminology but it certainly can be done. The most important factor is to read labels, check ingredients and be educated. A gluten free diet can be made simple and the health benefits for those with intolerances may be immeasurable.

Gluten free diets, although normally used to treat celiac disease and other gluten related intolerances, are becoming more mainstream all the time. Since living gluten free is the only treatment for celiac disease, it is crucial to be very strict for those that struggle with it. For others, a gluten free diet can offer some benefits while allowing more leeway.

How Gluten Affects the Body

Our digestive systems do not recognize gluten as a food. When we consume a food containing gluten, the immune system sends out antibodies to attack it, potentially damaging our own tissue in the process. Depending on how sensitive our system is, this can cause severe irritation.

For those with diagnosed celiac disease, the affects of gluten in the diet are severe. When gluten is detected in the digestive tract, it causes irritation to the small intestine and damages the villi. Villi are small hairs responsible for pushing nutrients through the digestive tract and absorbing them along the way. The stomach upset this causes in someone with celiac can be extreme and very detrimental to quality of life and health.

People that have not been diagnosed with celiac may still experience gluten intolerances. Symptoms may include irritable bowel, diarrhea, stomach upset, skin rashes and bloating to name a few. If you suspect intolerance, it is best to try a gluten free diet for a period of time to determine if that is the cause of any such symptoms.

How to be Gluten Free

The switch from the average diet to a gluten free diet can seem drastic at first. If nothing else it provides a great awareness of how much food we are consuming that in fact isn’t really food at all. With some knowledge, patience and creativity, a gluten free diet can be full of variety and easy to follow.

The first step in eliminating gluten is to throw out and avoid any and all foods containing wheat such as wheat flour, wheat germ and wheat bran. It is important to note that many types of wheat have a different name such as durum and kamut.

You will need to research and read labels to ensure the foods you are consuming do not contain wheat. This may be confusing at first because we have long been taught that whole wheat is good for us. In fact the food pyramid recommends numerous servings a day.

Rye bread and flour, foods containing oats, spelt, pasta, couscous and beer are some other very common foods that contain gluten. Many of these foods are available in gluten free form, although they are usually more expensive.

Any type of packaged food is likely to contain gluten. Due to its binding capacity, it is used in everything from cookies to rice cakes, cheese spreads, dips and stir fry sauces. Fillers made from wheat are also added to processed meats and imitation fish products.

As you are learning the basics of going gluten free, you may want to be on the safe side by limiting yourself to strictly whole, organic foods like lean meats, fish, vegetables, fruits and legumes. This way you can be sure you are free of gluten and your diet will be cleaned up at the same time, omitting all processed foods.

Benefits of a Gluten Free Life

For those with celiac and other gluten intolerances the benefits of a gluten free diet are life changing. Even if you are someone that doesn’t seem to have an issue with gluten, you still can benefit from eating this way.

Once you start a gluten free diet you’ll be shocked at how much junk you’ve actually been consuming. Eliminating gluten requires eliminating nearly all processed foods and for many of us, that’s a big challenge.

Aside from cleaning up your nutrition, you’ll be forced to do more cooking. Since avoiding all packaged foods is a must, all of your meals and snacks will be homemade. This allows the opportunity to really see everything that’s going in to your body.

You’ll get a great education on nutrition. You will be forced to research how food is made and produced and what goes in to everything you consume. Knowledge is power and can be a very valuable tool when it comes to both your health and the appearance of your physique.

Gluten free diets have been shown to help in stabilizing blood sugar. Nutrition that focuses on unprocessed, whole foods will omit the types of products that cause dramatic spikes in blood sugar. Stable blood sugar levels lead to a healthier weight, less risk of diabetes, improved moods and more energy.

More research needs to be done but there may be a connection between a gluten free lifestyle and an improvement in symptoms such as fatigue, irritability and possibly even attention deficit disorder. This may be due to the stabilizing of blood sugar.

Things to Consider

Many people assume that any gluten free food is a good choice. That’s not necessarily the case. There are many gluten free foods that are heavily processed and should be avoided if you’re hoping to control calories. Gluten free cookies, snack cakes, chips and bars have been created for their convenience factor but that doesn’t make them a smart option. The calorie and sugar content may still be high, reversing the benefits.

Pay attention to labels. The list of foods and food products containing gluten is extensive and can be surprising. If you want to be one hundred percent gluten free, you will need to read the labels of any and all products you purchase and you’ll need to know what to look for.

If you do opt for packaged, pre made gluten free foods it is important to understand that many of them are not enriched with the vitamins and minerals that many wheat based products are enriched with. If this is the case, nutrients such as folate, iron and B vitamins will need to supplemented elsewhere.

While we can’t necessarily program our bodies to shed fat specifically where we’d like them too, there are some things we can do that will encourage our middles to dwindle.

Diet

Without a doubt, the most important factor when it comes to losing fat is a clean diet. You could run a marathon a day, but if your nutrition were a mess, you’d still be jiggling that spare tire.

Processed Foods

Processed foods are high in sugar and most contain dangerous trans fats. They should not just be limited; they should be entirely avoided if losing belly fat is one of your goals.

Studies have shown that a diet high in trans fats is likely to increase weight gain even if the calories are kept within a range suitable for weight loss. Most of the increased weight was gained in the abdomen both as unattractive subcutaneous fat and dangerous visceral fat. This just proves that not all calories are created equal.

Snack foods like cookies, crackers, chips and microwave popcorn are often loaded with trans fats.

In addition to the trans fats, processed foods are often high in sugar. An excess amount of sugar not only carries empty calories, it also has detrimental effects on insulin levels. When simple carbs like these snacks are consumed, insulin levels rise dramatically in an effort to shuttle the so-called nutrients to fat stores. Consistently high insulin levels are associated with increased weight, predominantly stored as abdominal fat.

Calorie control

Of course calories count when it comes to weight loss. You can cut out fat completely and you can drastically restrict carbs but if your calorie consumption is over the limit, you’re not going to lose weight.

An appropriate amount of calories will range vastly depending on gender, age, size, muscle mass and genetics of the dieter. Once you discover the number of daily calories that suits your weight loss goals, make sure you keep them balanced in all macronutrients. Complex carbs, lean protein and healthy fat choices all consisting of real, whole food choices will keep your body and your belly energized and satisfied.

Consistent Feedings

One of the most common ways people derail their weight loss goal is by failing to plan properly timed meals and snacks. While you don’t necessarily need to feed yourself six or seven times a day, you do want to keep nutrition consistent throughout the day. This will maintain stable blood sugar and energy levels and avoid hunger and the irritable, lethargic feeling that accompanies it.

Planning is key when it comes to diet. Aim for 3 meals per day and 2 snacks, spaced appropriately apart. A proper breakfast, lunch and dinner with a mid morning and late afternoon snack will put you on the right track.

High Intensity Interval Training

The most powerful tool you can use to fight belly fat is high intensity interval training. Numerous studies have shown a direct correlation between intense workouts and a reduction in fat, specifically abdominal fat.

In comparison to long bouts of steady state cardio, short duration, high intensity workouts lead to an increase in both fitness capacity and fat loss. While a greater number of calories may possibly be used in the long duration, moderate intensity cardio workouts, the fat burning shuts off as soon as the work stops.

With interval training, the fat burning continues for many hours after the workout adding up calories over the long term. Even though an interval workout may only take 20 minutes as opposed to a 40 or even 60-minute steady state session, the fat burning potential is far greater. It should be noted that it’s not just any fat being used. Interval training burns a large ratio of belly fat specifically.

Resistance Training

A study performed by the University of Pennsylvania, followed a group of 24 to 44 year old women for 2 years. The group of obese women were split into 2 groups. One was offered only advice regarding exercise, the other was prescribed a one-hour weight training workout twice weekly. The weight training group lost nearly 4 percent of their body fat, including dangerous visceral fat.

Once again, we have evidence that a resistance training program, coupled with high intensity interval training is by far the most effective way to work out if you hope to lose fat.

Social Support

Losing weight isn’t easy. To be successful you have to change bad habits and mindsets that may have been following you your whole life. The social support we receive from family, friends and co-workers should not be underestimated. Just as it takes a village to raise a child, the same can be said for weight loss and body transformation.

Calling upon as many resources as possible will only improve motivation and help you get through those tough times. When you just don’t feel like getting out of bed for your workout, or when that piece of cheesecake is calling your name, a supportive friend, spouse, co-worker or trainer can keep you on the right track.

Perhaps you have a friend that wants to lose weight with you, or your spouse is willing to push through some workouts together. You could confide in someone at work that will kindly remind you of your goals when stresses of the job get in the way. Your kids can act as cheerleaders. The more support you can muster up, the more successful you are likely to be.

If you don’t have people close to you that would make a positive support system or you just want to add more ammunition to your efforts, there are numerous ways to get that online. Weight loss support groups and forums are plentiful online and can be tremendously beneficial.

Not only will you find the continuous, positive, motivating support you need, you’ll also have a place to vent frustrations, discuss obstacles, hear other inspiring stories of success and feel connected to people that are facing the same challenges as yourself.

Free Fat Loss Report

The only way to change both the shape and size of the body is through exercise. Resistance exercise paired with proper, balanced nutrition will result in a smaller and far more attractive, fit looking physique. Instead of a thin soft form, imagine having capped shoulders, a firm behind, washboard abs and ripped biceps.

Transforming the body isn’t easy, but it is possible. With some hard work, knowledge, guidance and patience, you’ll be rocking a beach body before you know it.

Intensity

Hard work pays off. A body transformation workout may be simple, but it certainly isn’t easy. Be honest with yourself about how hard you’re actually working and really challenge yourself.

Countless studies have proven time and time again that high intensity workouts are far more effective when it comes to fat loss than moderate, steady state cardio. High intensity levels burn far more calories over a shorter amount of time and due to the oxygen debt created, the body continues to burn calories for hours following the workout.

High intensity training has also been shown to target abdominal fat which is very promising, especially in regards to transforming a physique. Most of us consider our bellies to be our problem areas, or at least one of them. Women struggle with the muffin top while men resent their beer guts. While spot reducing is still not entirely possible, high intensity workouts may just offer some promise.

Using Resistance

Spending endless hours on the treadmill or elliptical at a moderate pace, may have you believing you’re doing the right things but will get you no closer to a new physique. Moderate, steady state cardio alone will only work as well as diet alone. You may be smaller in the long run, but you will still have the same shape.

Transforming the body requires sculpting muscles, firming up problem areas and evening things out. Resistance can be used to even out small legs with a large torso and vice versa. Sculpted shoulders will make the waist appear smaller. Strong back muscles will improve posture and can easily take 10 pounds off the appearance. Abs can be worked to build on the muscle that lies beneath the fat. This is how a body is transformed.

There are many methods of resistance training that will work. You don’t need to run out and buy a bunch of expensive equipment or sign up at a fancy gym. Your own bodyweight is one of the most effective pieces of equipment you can use. Bodyweight squats, push ups, lunges, dips and burpees are all very effective body transforming exercises, when combined properly.

Supersets and Circuits

Supersets and circuits are the most efficient way to set up a body transformation program. Not only do they allow you to save time, they also significantly increase the intensity and as mentioned previously, this leads to greater effectiveness. Supersets and circuits also provide intermittent recovery for muscle groups to allow the muscles to rest briefly before working again. You’ll get more out of the muscle with this technique.

For example you could set up your first set as a bodyweight speed squat and a push up. The legs will be resting during the push up portion and they will be ready to go when you’re done. This shortens rest time dramatically and keeps the heart rate from dropping.

A circuit offers the same benefits only with more exercises. Typically less resistance is used and this is where a bodyweight workout works well. A circuit may consist of squat jumps, inverted rows, alternating lunges, dips and a cross body mountain climber. The cardio level of this type of workout is equivalent to high intensity interval training and you’re still reaping the benefits of a resistance workout.

Variety

Changing up the program after a few weeks will keep the muscles guessing and help to avoid plateaus and boredom. By changing things up, you’ll give every muscle in the body a chance to put forth its greatest effort. This is how you can sculpt all kinds of muscle and really target the areas that require a great amount of help.

In addition to changing up the workouts within a program, you’ll also want to make variety a priority in each workout itself. Focus on using all the muscles, on all planes of motion, through full ranges and degrees. A number of different exercises for each body part will get ensure all the muscles fire and work to their fullest capacity.

For example, instead of limiting yourself to just bodyweight squats, try adding pistol squats for the unilateral component, squat jumps for explosive strength, prisoner squats to recruit more core action and Bulgarian split squats for extra glute involvement. Adding variety will earn you a well rounded and balanced physique.

Nutrition

Proper nutrition is just as important to your transformation as the workout itself. You can workout 8 hours a day but if your diet is rich in donuts and jujubes, you simply will not see results.

Imagine a marathon runner. Most of them are within a healthy weight range but rarely will you ever see one that’s ripped and muscular. There are two reasons for this. Long distance, steady state cardio eats muscle so there just isn’t an opportunity to build it. Also, due to the high energy demand, a marathoner often relies on simple, sugary carbohydrates for fuel, and lots of it.

Balance is key when it comes to diet. High quality, lean protein aids in repairing broken down muscle tissue. Complex carbohydrates replenish glycogen stores, ensuring the body has sufficient energy supplies, sparing the use of muscle tissue. Healthy fats, rich in Omega 3s support healthy hormone function, which is imperative to fat loss, and body composition.

If you choose not to make nutrition a priority, your workouts will be wasted. Transforming the physique requires a delicate balance between the two in order to be successful. Train smart, work hard and refuel properly and you’ll be seeing amazing results in the mirror.

Science is proving what some of us in the fitness industry have been practicing for some time now. In simple terms, intensity in a workout makes a big difference on fat loss and calorie burning. Yes it’s true, hard work pays off when it comes to your physique.

If you’ve been training to full capacity, you don’t need a scientific experiment to convince you of this fact because you’ve likely seen the proof in the mirror. Recent scientific studies have proved that working larger muscle groups and resting for shorter durations between sets, increases both energy expenditure and excess post exercise oxygen consumption. This leads to greater fat burning potential and calorie usage.

How Supersets Increase Caloric Expenditure and Fat Burning

We already know that the intensity level of our workout has a huge impact on how many calories we burn. Hardcore workouts promote calorie and fat burning potential. If you think about it, what’s more intense? A set of deadlifts followed immediately by dips, or a set of concentration curls followed by two minutes of texting on the bench? Not only are the concentration curls less intense, they’re also boring. They don’t require anywhere near the same amount of energy as the superset, meaning they burn nowhere near as many calories.

Studies have shown that when compound exercises such as deadlifts, squats, bench press, rows, pull ups etc are paired with another compound or even perhaps an isolation exercise, our energy expenditure and oxygen consumption increase which results in greater excess post exercise oxygen consumption. It is this combination of factors that greatly affect calorie burning potential.

How Shorter Rest Intervals Increase Fat Burning

Whether it’s high intensity interval training, circuit training or strength training with resistance, shortening rest times between sets and exercises can have a huge impact on fat burning.

In a recent study performed by two separate Brazilian universities, decreased rest intervals were shown to have significant effects on energy expenditure, oxygen consumption and EPOC. Rest intervals of 1 and 3 minutes were used on the subjects consisting of 10 healthy men performing both the leg press and chest fly. Both exercises were done for 5 sets of 10 reps with a maximum load of 15 reps. Oxygen uptake was measured at rest, during sets and for the first 90 minutes following the workout. The one-minute rest interval produced higher oxygen uptake and energy expenditure levels than that of the 3-minute rest interval primarily with the leg press. This tells us that large muscle groups, combined with shorter rest intervals offer the most potential for calorie and fat burning both during and following a workout.

Abdominal Fat and Intermittent High Intensity Exercise

The University of New South Wales, Australia, recently published a review stating that high intensity intermittent exercise, (HIIE) may be responsible for improving aerobic and anaerobic fitness, lowering insulin resistance and promoting fat oxidization. Perhaps the most promising of findings is that HIIE also appears to be more effective at reducing abdominal fat over any other type of exercise.

If you consider the intensity of large muscle group supersets, paired with short rest intervals you can certainly imagine how this type of workout falls into the HIIE category. Imagine Bulgarian split squats in combination with explosive push ups or deadlifts paired with push presses. Large muscles groups are called into action, the heart rate dramatically increases and oxygen is limited. All of these factors lead to increased energy expenditure, oxygen debt and EPOC.

Numerous Studies Continue to Prove Theory

A number of experiments have been performed over the years that all seem to suggest a modest to significant increase in EPOC levels, fat oxidization and energy expenditure during and following workouts that combine supersets with short rest intervals.

In addition to the review described above, The University of New South Wales, Australia, also conducted a study on the effects of HIIE training. Over the course of 15 weeks, 45 women were compared after being separated into 3 groups. 15 were prescribed the HIIE program, 15 were given steady state cardiovascular workouts and the remaining 15 were placed in the control group. At the end of the 15 weeks, only the HIIE group showed a reduction in total body fat, abdominal fat and insulin levels. Interestingly enough, there was a significant amount of fat reduction in the abdomen and legs, which is promising considering these are most often trouble spots for women. Another point goes to high intensity resistance training over steady state cardio.

Another experiment performed at the University of Kurdistan, Iran tested the effects of resistance training and varying rest periods on 10 physically fit men. The chosen exercises were squats and bench press performed to failure with an 85% repetition max. Varying rest intervals of 60 seconds, 90 seconds and 120 seconds were sporadically given between the 4 sets of each exercise. Blood draws were done previous to, during and 30 minutes following the workout to measure levels of growth hormone and testosterone. The findings suggested that the shortest rest intervals of 60 seconds elicited the greatest rise in growth hormone. Increased growth hormone levels promote fatty acid oxidization and may maintain the usage of fat for prolonged periods of time following the workout.

Conclusion

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Time and again, we are shown in many ways that intensity and effort count. Hanging out on the bench, staring at the clock for a timed 2 to 3 minutes is ineffective if your goal is to lose fat. You need to be up and at ‘em before your heart rate has come down and your muscles have lost the burn. Increasing the effort and challenging your body is the only way to really burn fat and improve the health of your heart and shape of the muscles. While specific spot reducing may technically be impossible, the closest you’ll get is through training with sheer intensity. Take a break from the typical 8 to 12 reps with 2 minutes rest and put yourself to the test with supersets and short recovery intervals.

Nutrition is Crucial

The answer to belly baring pride will not be found in the purchase of the latest infomercial ab-busting gimmick. You’ll never roll your way to a sexy midsection. The biggest contributor to a lean tummy is diet.

We all have abdominal muscles. Even if you have never done one sit up in your entire life, I guarantee you do have abs. The problem is that most of us have varying amounts of fat covering up those muscles. Obviously, the thicker that layer of fat is, the harder it becomes to see the existing six-pack. While exercises designed to target the core will certainly help build those specific muscles, the more important factor is that excess fat is lost to reveal them. That comes down to diet.

Calorie Control and Real Food

So what does an abs friendly diet consist of? Well, no surprise here. Of course calorie control tops the list of importance. Daily caloric intake will need to be within a range conducive to weight loss, specific to your body type and energy level. You will also want to keep a clean diet, void of processed foods and refined sugars. Fake foods and so-called foodstuffs significantly raise insulin levels, creating the perfect recipe for fat storage. Focus on lean proteins, healthy fats full of Omega 3’s, complex carbs and lots of green leafy veggies.

Eat Often

This does not mean you need to plan 6 full meals a day. What it does mean is that you need to keep your body and that tummy satiated and energized all day long. Three meals and two snacks per day is usually more than adequate in keeping blood sugar levels stable and bellies happy, assuming of course that the meal and snack choices are appropriate.

Drink up

Nothing hides a hard earned, flat tummy faster than bloat. Make sure you are drinking a minimum of 8 glasses of water per day to keep your system regular and avoid a bloated belly. Eight glasses is the standard not including the water you drink immediately before, during and after your workout. If you’re a coffee drinker, you’ll need more as well since caffeine dehydrates the body.

Gut Busting Workouts

Score another point for interval training. Study after study has proven that interval training is by far the best form of cardio for many reasons, including targeting abdominal fat.

First of all, interval cardio, when performed properly, burns an immense amount of calories both during the workout and following. Due to the oxygen debt created, your body is burning fat and calories for many hours after the workout is over. HIIT also ignites numerous hormonal changes affecting growth hormone, testosterone and insulin levels in positive, fat loss promoting ways.

A number of studies have been performed on obese participants over the past few years in regards to the effect high intensity interval training has on fat loss, particularly abdominal fat. The findings have all been very positive. HIIT is known to target more abdominal fat than steady state cardio. Even more promising is the fact that it also reduces visceral fat, the kind of fat that surrounds internal organs. Excess visceral fat can contribute to the development of type 2 diabetes, metabolic syndrome and heart disease.

The bottom line is that performing high intensity interval training efficiently and regularly will dramatically improve the appearance of your waistline and the health of your heart.

Top 5 Ab Blasting Exercises

While you’re trying to shed the fat responsible for disguising that ripped six-pack, there are many great exercises you can do to shape and strengthen the muscles. As the fat melts and the muscles are tightened and sculpted you will see a dramatic improvement in both the reflection in the mirror and the way your belt fits.

Side Planks

This exercise is similar to the standard plank but requires more recruitment of the obliques. Lying on your side on a mat, bridge your hips up so that you are supporting your weight on your forearm. Make sure your back is straight and that the hips don’t sag. Keep the core completely engaged throughout the exercise and hold for as long as possible, while breathing normally. Repeat on the opposite side.

Cross Body Mountain Climber

The cross body mountain climber is similar to a standard mountain climber exercise but with an added rotation on both sides. Instead of bringing the knees straight in towards the chest, you will rotate and bring them up to the opposite elbow. This exercise can be made more intense simply by increasing the speed and range of motion.

Toe Touch Plank

Beginning in the push up position, with the back straight and core engaged, rotate your body to the right, bringing the right hand off the ground. Simultaneously bring the left foot off the floor and while rotating, touch the right hand to the left toe underneath your body. Repeat on the opposite side. This exercise can be made more difficult by increasing the range of rotation.

Stability Ball Step Offs

This is a tough one. Begin this exercise in the push up position with the toes supported on a stability ball. Slowly bring one leg off the ball while holding the body solid and the leg straight. Touch the toes to the floor as far out from the ball as possible and return to the starting position. Repeat on the other side for as many reps as possible. Increase the difficulty with greater range of motion, more reps or by adding a push up as you extend the leg, if you’re really strong.

The Walk Out

Again, starting in the push up position, with hands directly underneath shoulders, walk each hand out alternately in small steps. Once you reach the point where you are about to fall flat, extend one arm out in front of you, return and repeat with the other. Walk the hands back to the starting position and repeat. Be sure to keep the core and the glutes tight and engaged. The hips must not drop and lower back must not sag. This exercise can be made more difficult by holding light dumbbells.

Circuits

If you really want to challenge yourself, incorporate all, or some of the above exercises into a circuit. You’ll be surprised just how much your heart rate will jump and you’ll reap the benefits of a cardio workout while you transform that soon to be six-pack.

Anyway, I see her twice a week and she is up for any challenge. We typically do one strength training workout and one metabolic workout each week, but even that changes. She loves using bodyweight exercises, but she’s not afraid to lift heavy either. We even do supersets of heavy resistance training supersetted with bodyweight exercises, like 6 reps of the reverse grip lat pulldown followed by push-ups. She can do burpees in her sleep. Why would anyone do burpees in their sleep? I don’t know really, so does the above statement now seem kinda’ silly now? Well, sure. But do I care? Well, no. Do I answer my own questions? Absolutely.

Can Bodyweight Exercises and Heavy Resistance Training Improve Daily Activities Like Running? Hhhmmm, Read the Paragraph Under this Really Long Subtitle and Find Out

Judy is a very avid runner. She loves running and that is her “off day” activity. As a matter of fact, she admits that ever since she started using bodyweight moves and lifting heavy, her running has become easier and she runs more efficiently. I’m really proud of her being in such great shape and setting an example for others to follow. Did I mention she is in her sixties? I’m pretty sure I did. Looky there, now I did twice. It just proves that it’s never too late to start.

As Judy and I were finishing one of our sessions, she was laughing at the names of the metabolic finishers I come up with. She then told me it would be cool if I were to come up with a bodyweight exercise routine and named it something different. That’s when I said, “like Braveheart?” She thought it was brilliant. Alas, the “Braveheart” bodyweight exercise routine name was born. And you know what?… you’re going to rock it.

How this Bodyweight Program Works

First of all, brace yourself. This is one is a doozie, doozy, douzie. Spell check, you annoy me. I guess doozy is slang. I suggest you grab your tunes and put on some cool 90’s hip-hop, or the Sanford and Son theme song… whatever motivates you. You’re going to hit the ground running with this program. This is the kind of program where you may find yourself praying in the middle of it. Your heart will be thumping with anger, your veins will present themselves as road maps, and sweat will trickle down as if your body is crying. Nike, do you see this? Call me. Onward to the program…

Although this is a bodyweight program, you will need a few things. You’ll need a chin-up/pull-up bar, stability ball, ab wheel (optional) and some blue face paint (optional as well).

“Braveheart”
(because you can never take away my freedom…. OK, too much)

Do the following circuit one time, resting only when needed. Form takes precedence! When form starts to break down, you MUST stop and rest. You can break the exercises into smaller “sets”. For example, you could do 5 pull-ups, rest, and then continue in that fashion until you complete 20 reps. But you must complete all reps before moving onto the next exercise. Record the time it takes you to complete the circuit. The next time you perform this circuit, try to beat your previous time. Exercises 8-10 are chaotic. Enjoy… or something like that.

1) Bulgarian Squat Jumps (20 ea leg)
2) Pull-ups (20)
3) Close-Grip Push-ups (40)
4) Ab Wheel or Stability Ball Rollout (25)
5) Jumping Jacks (100)
6) Alternating Prisoner Cross-Over Lunge (25 ea leg)
7) Cross-Body Mountain Climbers (20 ea)
8} Burpee Chin-up Combo (10)
9) Decline Spiderman Push-ups (10 ea side)
10) Burpee Chin-up Combo (10) (Yes, I typed that on purpose)
11) Stability Ball Jackknife (30)
12) Swing Lunge (15 ea)

Good times? No? Awesome.

One quick tip to help you out – don’t train to failure on the exercises. For example, if you’re performing the close-grip push-ups and you typically go to failure at rep 25, just go to 20 reps and then rest for a little bit. You’ll find that it is easier to pace yourself this way.

Now one of the things on my bucket list is when you google “ridiculous bodyweight exercise programs”, this program pops up as number one. It would give me goose bumps.

Bodyweight Exercises are Better than Cardio

You could hop on the treadmill for 6 hours and do some endless cardio, or you can knock this workout out of the ball park and the caloric afterburn would last about 14 years (I may be over-estimating, but trust me, the afterburn will last for a long time). And unlike cardio, bodyweight programs like these will improve your conditioning and sculpt your body. Hours of cardio won’t do that.

Boom goes the bodyweight, improved conditioning, fat-burning dynamite.

You’re going to be sore the next day, no doubt about it. As a matter of fact, if you’re not, you may want to see a doctor or someone from NASA because congratulations, you’re an alien. Aliens are getting more and more popular on TV, too. Seriously, as a recovery strategy, try some light activity the next day like some walking. You can also use a foam roller along with some stretching.

I would only perform this workout once a week. So each week, see how much you can improve your time, while burning belly fat.

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