Isolation vs Metabolic Workouts (Research Reveals Which is More Effective) – Workout Video Inside

  I am always asked what type of training is better for increasing lean muscle while burning fat. Is it traditional weight training using isolation movements (training each muscle group separately) or metabolic workouts training the whole body using multi-muscle movements? These days research and real world results continue to prove that there is a clear leader in answering which training method will allow to burn fat and build lean muscle effectively. Let’s take a look at a couple of examples that will state my case for using one over the other: In a recent Study at the University of Alabama, researches had 2 groups of men perform two different strength training program with same total training volume (sets and reps) for each muscle group One group split the workout across 3 total body workouts. The other group training each muscle group separately one time per week. Results: the researchers discovered that the total body workout group gained five additional pounds of lean muscle mass compared to their body part-training counterparts. In another study at the university of Wisconsin, it found that men who performed a total body workout using just 3 big muscle exercises (Bench Press, Power Clean and Squat) had elevated metabolism for 30 hours after completing the workout In addition they burned a greater % of fat during that 39 hours, compared with men who didn’t perform full body workouts Finally, research shows that 3 total body metabolic workouts per week WINS over daily isolation workouts – traditional weight training These examples, my own real-life results along with the amazing results thousands are getting from using my workouts, Metabolic Training reigns supreme if you want to burn fat while build lean muscle.   …Research and real world results continue to deliver 
evidence of its efficacy for burning off unwanted body
fat, increasing growth hormone so that you can build lean muscle If you are a guy looking to get rid of you Male PMS (Puffy Muscle Syndrome) or a girl looking to build fit, firm and fabulous athletic body, the trash the tradition isolation workouts and start using my Metabolic Workouts throughout your week. Metabolic Workouts using multi-joint movements for time or sets and reps will be more effective at building lean muscle and burning more fat than training with traditional isolation exercises… Below is my recommended weekly training split Funk’s Recommended Training Split Breakdown 80% Full Body Metabolic Workouts 10% Upper/Lower Body Split 10% Targeted Body Zone Training – arms, abs, legs butt, shoulders, cardio using Finishers Workouts “Metabolic Metamorphosis” Workout for Fat Loss Workout Instructions 10 Exercise Circuit – Complete 3 Full Rounds – 36 Minutes Perform each exercise in succession for 45 seconds of work followed by 15 seconds rest. You will do as many reps as you can, in that duration, then move on to the next exercise After you complete all 10 exercises or one round in succession you will rest for 2 minutes. Then repeat 2 more times for 3 full rounds. ORDER YOUR GYMBOSS TIMER HERE: Gym Boss Timer METABOLIC “METAMORPHOSIS” WORKOUT  1. Kettlebell Swing, Catch and Squat 0:21 2. Push Up with Knee Opposite Elbow – Grasshopper Pushups 0:44 3. Squat Push Ups and Tuck Jumps 1:09 4. Mini Abs V-Ups 1:31 5. Dumbbell Renegade Rows 1:50 6. Spiderman/woman Lunges 2:10 7. Belly Busters/Plank to Pike 2:35 8. Kettlebell Figure 8’s 2:55 9. Knee Ups 3:21 10. Table Makers 3:44 (REMEMBER: you cannot lose weight, build muscle and burn fat without changing your nutrition and I don’t mean cutting calories)

Metabolic Plyometrics Finisher

Metabolic Plyometrics Finisher Implementing Finisher Circuits into your training program is a must. You can use finishers to end off your workouts with a HIIT circuit or to target any lagging body parts you may want to build. This 5-minute Plyometrics Finisher Circuit will help you raise your metabolism so you burn more fat, increase your explosive power, improve your overall cardio, strengthen your legs all in a short period of time. You can use this finisher one or two times per week after your workout session/metabolic training or your combat sport class. If you are a trainer, end off your client’s workouts with this Finisher. Plyometrics Finisher Circuit Perform each exercise for 45 seconds of work followed by 15 seconds rest. Complete one round for 5 minutes. Exercises Burpees Tuck Jumps Plyo Lunges Jumping Jacks Jump Sqauts 3 Reasons to Use This Metabolic Plyometric Finisher 1. Quick and Effective Circuit – Finisher Workouts are a short bodyweight or single piece of equipment circuit for only 3-10 minutes that you can use at the end of your workout. This specific routine allows you to target your legs, while increasing your cardio with this high intensity short circuit. It’s quick nut very effective. 2. Build Muscle and Explosive Strength – Plyometrics also known as jump training is perfect to use in order to stimulate the Stretch Shortening Cycle and teach your body to be able to increase your power output in a short period of time. Plyo’s are exercises that have your muscles exert maximum force, which help to increase power and speed. Plyo’s also target your type 2a and b fast twitch muscle, which happen to be the biggest and strongest in the muscle. Our bodies contain more type 2 muscle fibers and when you train them, you are able to activate your powerhouse muscle fibers and quickly gain muscle and strength. 3. Burn More Fat – Metabolic Training – The short definition of metabolic training is completing compound exercises with little rest in between exercises in an effort to maximize calorie burn and increase metabolic rate during and after the workout. Metabolic workouts are usually HIIT that builds muscle and strength while jacking up your anaerobic metabolism, which will create the “Afterburn Effect”. The After Burn Effect jacks up the metabolism enabling you to burn fat 24-36 hours after your training session. You will also burn more fat as metabolic training Burn a lot of sugar (muscle glycogen) in a short period of time so that your body begins to burn fat stores for energy. CLICK LINK BELOW IF YOU WANT TO ADD 2-10 INCHES TO YOUR VERTICAL  

Metabolic Circuit Workout (HIIT) and 4 Week Program

How to Use Metabolic Circuit Workouts (Build Lean Muscle, Burn Fat, Get Ripped!) Metabolic Circuit Workout – 2013  Metabolic Circuit Workout Perform each exercise for 45 seconds of work followed by 15 seconds rest.  Rest for 2 minutes and repeat for 3 total rounds  EXERCISE LIST
  1. One Arm Kettlebell High Pulls L
  2. One Arm High Pull R
  3. Grizzly Hanging Running Abs
  4. Overhead Med ball Lunges
  5. Alternating One Arm Swing
  6. Grizzly Knee Raises
  7. Prisoner Squats
  8. Hindu Push Ups
  9. Pull Ups
  10. Plyo Side to Side Hops
TO MAXIMIZE YOUR RESULTS CHOOSE FROM ONE OF THE PROGRAMS BELOW FREE 4-WEEK SPARTAN TRAINING SYSTEM PROGRAM -BUILD MUSCLE-BURN FAT (WORKOUTS AND NUTRITION) OR Choose 3 workouts from the videos below. Use these workouts for the next 4 weeks and gauge your results. Make sure that you try and increase the weight and reps each workout. Challenge yourself! Use the Schedule template below to help you set up your week. The goal is to get 4 main workouts each week, with rest in between and use your 5th workout day as an active day to do anything you want, a sport; your own workout; one of my abs and core routines; or something else. JUST BE ACTIVE! Make sure to get 2 rest days every week (NO LESS!) Rest, Recoup and Recover is extremely important for your muscles to grow and your body to rejuvenate for the next week. Finally before each workout make sure you warm up and get perform a complete post workout stretch  GET IT DONE! ORDER YOUR GYMBOSS TIMER – ONLY $19 – METABOLIC WORKOUT LIST – All of these HIIT workouts are to help build muscle while burning fat Metabolic Circuit Workout – 2013   Metabolic Doomsday Workout   Spartan Metabolic Workout   Metabolic Massacre Workout   Metabolic Fat Burn Workout   Super Spartan Metabolic Workout   Warm Up   Dynamic warm Up Stretch   Post workout Stretch   Schedule Template – This is just an template. You can change your workout days to fit your lifestyle but make sure you rest at least 2 times a week, with one in the middle of your workouts if possible. Monday – Workout A Tuesday – Workout B Wednesday – Rest Day Thursday – Workout C Friday – Your Choice – workout A, B or C Saturday – Free Workout Day Sunday – REST GOOD LUCK

Metabolic Explosion Workout – End of the World

Metabolic Explosion Workout This is a perfect HIIT workout to help improve your cardio, muscular endurance, add strength and burn fat. Try this End of the World Metabolic Workout. End of the world is coming December 21, 2012 according to the Mayan Calendar. I put together a 10 exercise Metabolic Explosion Workout Metabolic Explosion Workout GET YOUR FUNK GYMBOSS TIMER: Perform each exercise one after the other for 60 seconds of work followed by 15 seconds rest. Rest for two minutes then repeat for 3 full rounds. 1. Alternating One Arm Swings — 70lbs 2. Plyo-Push Up Jacks 3. Explosive Squat to Single Leg Hop 4. Renegade Rows — 35lbs 5. Reverse Lunge and DB Curls — 25 lbs 6. Blast Off Pushups 7. DB One Leg V-up to Press — Right — 20 lbs 8. Low Box Up Downs 9. DB One Leg V-up to Press — Left — 20lbs 10. KB Thrust and Jumps 18kg (KB Burpees Variation) — 35lbs


METABOLIC FAT BURN WORKOUT #1 10 Exercise Circuit – 50-10 Intervals – Complete 3 Full Rounds – 36 Minutes Perform each exercise for 50 seconds of work followed by 10 seconds rest. You will complete as many reps as you can with good form. Make sure you move rapidly through the reps doing as many reps as possible with good form Exercise List incl modifications 1. Jumping Box Squats – Box Squat – 2. Kettlebell Pivot Swings – KB-DB Side to Side Press Outs 3. Side to Side Plyo Pushups – Side to Side Push Ups 4. Chin Ups – Reverse Pulls 5. Dumbbell Box Step Ups and Reverse Lunge – Low Box Step Up and Reverse Lunge 6. Wall Push 7. Low Box Burpees to Box Jumps – Low Box Burpees 8. Plank and DB Side Raise – Plank and Alternating Side Raise 9. DB Sumo Deadlift, Clean and Press – DB Sumo Deadlift 10. Low Box Runners – Faux Skipping 2 Reasons Metabolic Training is great for burning fat while building lean muscle 1. RMR – The amount of energy your body expends to stay alive. It only includes the calories you burn at rest. Increases your Resting Metabolic Rate by helping you build lean muscle. Muscle is the most metabolic tissue in the body. The more muscle you have the higher your Resting Metabolic Rate and the more calories you are going to burn while you are at rest. Why is your RMR important? It accounts for 60-75% of your daily calorie burning. More muscle equals a faster metabolism and less body fat. 75-80% of your RMR is determined by your muscle mass. 2. HGH – Human Growth Hormone –Metabolic workouts are performed at high intensity for short interval periods. The work capacity forces our body to produce power. The more power you produce the more HGH your body secretes. HGH helps the body build more muscle while burning more fat.