Posts tagged "metabolic workouts"

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: , , , ,

How to Use Metabolic Fat Loss Workout Finishers in Bootcamps

What are Metabolic Finishers?

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.

Posted by admin - December 9, 2011 at 1:33 pm

Categories: Boot Camp Workouts, Metabolic Workouts   Tags: , , , ,

Metabolic Workouts

Many people assume that it’s not possible to burn fat metabolic workouts using resistance training. They think the two are totally separate and that one must be exclusive of the other. This couldn’t be further from the truth. With a little knowledge and whole lot of effort, you can burn fat while simultaneously increasing strength and musculature. It’s far from easy but it’s a lot more fun than staring at a wall while mindlessly trudging on a go nowhere track as it goes round and round beneath your feet. The answer to your fitness and physique lies in metabolic training.

What is a metabolic workout?

Metabolic training is a highly effective and efficient method of working both the muscular and cardiovascular systems. It is an intense, fat burning, physique-defining workout incorporating supersets or circuits composed of compound movements in rapid succession with incomplete recovery.  Metabolic training effectively utilizes both the aerobic and anaerobic energy systems, making it highly effective in conditioning the cardiovascular system. There are two types of metabolic training that can be used separately or combined, depending on your fitness goal.

Metabolic training for conditioning

This type of workout consists mainly of numerous, multi joint, compound exercises put together in a circuit type format. Very little rest is taken between circuits, allowing for only a partial recovery before beginning the next round. The training is very similar to high intensity interval training, creating the same effects and benefits on the cardiovascular system while providing an improvement in muscular endurance. The fat burning potential and excess post-exercise oxygen consumption (EPOC) is similar, if not even preferable to that of an interval sprint workout since every muscle in the body is being worked.

Metabolic conditioning workouts are designed to use high reps and either light weight or body weight exercises in a multi exercise, circuit type session. All exercises are multi joint, compound movements to allow for as much stimulation as possible while pushing into the anaerobic threshold. For example, a circuit may include 5 exercises like body weight speed squats, chin ups, burpees with a push up, prisoner lunges and body weight dips with a rep range of 15 to 20 and no rest between the exercises. Enough rest is taken between circuits to nearly fully recover and the circuit is then repeated. This is how metabolic training can be compared to interval training. The heart rate skyrockets and you are well into anaerobic territory.

Metabolic resistance training

Metabolic resistance training is the same concept as metabolic conditioning but with a strength focus as opposed to muscular endurance. Heavier weights are combined with fewer reps in a superset or circuit design to stimulate a growth and/or strength response along with working within the same energy systems as conditioning circuits.

A typical workout may use a superset combination of deadlifts and a one arm incline dumbbell press for 8 reps for example, or a barbell split squat followed by a one arm dumbbell row for 10 reps. The point again is to use compound movements while alternating body parts and muscle groups in order to keep the heart rate up while allowing rest and recovery. While circuits can be done, the number of consecutive exercises will need to be limited depending upon the weights used and exertion put forth. If your workout consists of numerous big exercises like squats, deadlifts, rows and bench presses, with weights heavy enough for an 8 to 10 rep range, it may be best to group them into 2 or 3 at a time. Pushing the limits is crucial, but you also want to have the steam to give the workout everything you’ve got.

Benefits of metabolic training

The positive gains from metabolic training are seemingly limitless. Both the resistance and conditioning specific metabolic training methods have a huge effect on fat burning, in a number of ways. First of all, the calories required to complete one of these workouts properly is immense. Depending upon your current condition, body composition, genetics and most importantly, the effort put forth, you can expect to assign hundreds of calories to the task.

Metabolic training creates a significant oxygen debt, or excess post-exercise oxygen consumption. This means your body will be hard at work paying back that debt for hours after you down your post workout shake. It requires energy (calories) for our systems to return to a state of homeostasis, and the harder we’ve worked, the longer that process takes, melting the fat off at the same time.

Fat burning hormone spike

The combination of working every muscle in the body, little recovery time and constantly switching energy systems, creates a spike in fat burning growth hormone and adrenaline. This precious rise in growth hormone and adrenaline lasts for a limited time. By using the 60-minute post workout time frame to refuel those exhausted muscles, you can take full advantage of this muscle and strength building opportunity. The greater the intensity is during the workout, the larger the spike in fat burning hormones will be, so keep that in mind to maintain motivation.

Time saving

Metabolic training workouts are typically short. You simply cannot put forth such intensity for long, extended periods of time. If you can, you’re not working hard enough.

That means this type of training is perfect for those of us with a busy schedule. Not having enough time will no longer be on the list of excuses for a missed workout.

Less stress on the joints

Endless hours on the treadmill or pavement can lead to joint pain, injury, lost toenails and a number of other conditions. Similarly, repeated sets and numerous reps of isolated exercises working the same body part or muscle group can lead to tendonitis or other joint problems that can hinder your workouts. Metabolic training can spare you from these annoyances since the exercises involved are compound, multi joint exercises limiting the repeated load placed upon one single joint. The muscles and joints work together, supporting, pushing and pulling weight in a combination of movements and different planes of motion. Assuming the prescribed guidelines are adhered to, there is less risk of incurring an injury due to overuse.

Metabolic Training Summary

metabolic finishers

Click here for Mike Whitfields gut busting Workout Finishers

While metabolic training is intense and exhausting, the hard work is well worth the outcome. Good things come to those that work hard and those that work smart. By combining the two and adding metabolic training to your program you will drastically increase your fat burning, undoubtedly improve your health, fine tune your muscle development, increase your cardiac capacity and turn heads on the beach.

Posted by admin - October 12, 2011 at 1:10 pm

Categories: Metabolic Workouts   Tags: , , , ,