Posts tagged "metabolic resistance training"

Rap Star Metabolic Resistance Training Workout

It seems rapper the rapper built his body with metabolic resistance training workouts. His six-pack abs, big chest, and biceps were all built with short, burst workouts. It sure as heck isn’t because he drinks water with vitamins and minerals that he was able to get ripped.

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.

Posted by admin - December 12, 2011 at 2:20 pm

Categories: Metabolic Workouts   Tags: , , , ,

Metabolic Resistance Training Workouts Exposed

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.

metabolic resistance trainingSo 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.

Posted by admin - November 21, 2011 at 11:17 am

Categories: Metabolic Workouts   Tags: , , , ,

Metabolic Resistance Training Routines Vs. Strength Workout routines

The fight of metabolic workouts vs. strength workout has been epic. You don’t need to choose one over an additional. They both assist you to with fat loss. They also allow you to do cool stuff like this:

Keep your strength while you shed fat
Add a new dynamic and challenges to your workouts
Improve your conditioning

Gain muscle and lose fat (say it ain’t so!)

First, let’s take a look at metabolic workouts. Many people want to just sound cool so they say, “Yep, I’m going to the gym and performing a metabolic workout”. Then they end up sitting on the bike for 45 minutes and do a set of jumping jacks in the end. No.

Metabolic workouts are intense, fast-paced supersets and circuits with much less rest, but with less resistance and usually more reps. They generally consist of a variety of bodyweight movements, some KB exercises, and even some TRX workouts. It is like taking a bucket down to the Great Times River, filling it up, and pouring it all over yourself.

For instance, a metabolic workout might be a circuit of 10 workouts, beginning out like this: KB Swings, Superman Push-ups, Lunge Jumps, and Ab Wheel Rollouts. That’s just the very first four moves, so your body and brain are all like, “Oh crap! What’s going on? I don’t know! We better burn fat until we know although!”. Seriously, it’s about getting a metabolic response and burning tons of calories in a brief quantity of time.

Strength workouts use much more resistance with typically much more rest than metabolic workouts. For example, your first superset could be a Deadlift (8) and a DB Chest Press (8). By the way, if you’re ever truly short on time, that superset provides you lots of bang for your buck for time invested. It is nasty, but very efficient – you’re welcome.

There are also strength circuits, but either way, strength workouts are created to reshape the body while blasting fat. Would you like a conversation outlook on this 1? Sure factor – your brain and body are all like, “Oh my gosh, why is he/she lifting such heavy objects? My muscles are all torn and stuff. Now I’m going to have to burn a ton of calories so I can repair them. What will I use? Oh cool, I’ll use this belly fat”.

Strength coaching also allows you to maintain your strength whilst dropping fat. By keeping or even enhancing your strength indicates you’ll be lifting much more weight. When you lift much more weight, you burn much more calories. Burning calories rocks – we all know that.

Here’s the thing – our bodies can only take so many intense metabolic workouts (if carried out with the correct intensity). The same goes for strength coaching. Although they give us the same outcome, which is a much better physique and improved health, you can only perform each of them a lot of times a week prior to burning out your self and your nervous program.

How about we get the very best of both worlds from metabolic workouts and strength workouts? We can enhance our conditioning and blast fat using the unique dynamics and challenges that metabolic workouts give us, and we can maintain or even enhance our strength whilst even gaining muscle with strength coaching workouts. Boom goes the Awesomeness dynamite! Here’s how – this really is an example of how you can incorporate both into your program:

Mon – Strength Workout
Tue – Metabolic Workout
Wed – Rest
Thu – Strength Workout
Fri – Metabolic Workout
Sat- Rest
Sun – Rest

It goes with out saying that you should most likely do Some thing on your off day, but not something that does not permit you to recover. Keep it simple and light – like a walk using the dog, a leisurely walk or jog, or beating up a printer that does not work; things like that.

Now, I know what you are thinking, “Hey, what about those awesome workout finishers?”. If you’re not thinking about that, I’ll wait until you do.

Great? OK, great.

Here’s exactly where to “plug in” some metabolic finishers – after your strength workouts. Why? In the event you do a metabolic workout correctly, you’ll discover that you simply basically wouldn’t have the ability to perform a finisher in the end of it. Your shirt can only get so wet. Honestly, it’s not needed. A quality metabolic workout will probably be enough stimulus to your nervous system.

Take a look in the large picture. You’re working out four times a week, and 2 of the workouts are metabolic workouts. By adding finishers in the end of the strength coaching workouts, you wind up using the perfect blend of strength and metabolic conditioning effects, such as gaining muscle and burning fat in the same time.

Hip-hip hooray for fat burning and muscle building, whilst not burning out. On a side note, when attempting the type of schedule above, particularly with TT’s Metabolic Resistance Coaching, I would really recommend just sticking towards the program without the finishers and see how the body responds before implementing them.

metabolic finishers

Posted by admin - September 28, 2011 at 9:18 am

Categories: Metabolic Workouts   Tags: , , , ,