Why It’s Time To Ditch Your Regular Cardio Sessions When you hit the gym for a cardio session, what are you doing? If you’re like most people, you’re spending 30-60 minutes doing low to moderate activity. You figure this is the best way to achieve your weight loss goals because this form of cardio puts you in the ‘fat burning zone’. While it’s true that long duration, moderate intensity exercise does rely primarily on fat as a source of fuel, as you’re about to find out, they are still far from effective. Let’s look at why it’s time to ditch your regular cardio sessions and try something else instead. What you really want to focus on is something called metabolic training. It’s this form of cardio training that will not only get you into the best shape possible, but also help you torch fat faster all day long. CLICK HERE TO INSTANTLY DOWNLOAD MY FREE 7 DAY FAT BURN WORKOUTS, NUTRITION AND PROGRAM The Best Metabolic Bodyweight Workout Curious to know more? Let me explain. Standard Cardio Workouts And Fat Loss As far as fat loss goes, those cardio workouts aren’t doing a whole lot to help you. While you may burn a few calories while you are doing the workout session, as soon as the workout stops, the calorie burning stops. Your body returns back to a baseline calorie burn, which for most people, isn’t all that great. When you do metabolic training however, you are working out so intensely that your body is forced to expend a high amount of energy after the workout is over, thus you boost your total overall daily calorie burn. This makes it a far superior fat loss workout protocol. The Afterburn Effect Explained – EPOC Not only that, but because of the intensity it’s done with, you’ll also be burning more calories for every single minute you spend doing the exercise. With your conventional moderate paced cardio session, you’ll typically get a calorie burn of around 4-5 calories per minute. With metabolic training on the other hand, you could easily get a calorie burn of around 8-12 calories per minute. Clearly you can see which is more beneficial. You can burn more calories in half the amount of time and then keep burning calories faster for hours after the workout is over. Additionally, this form of training also helps you increase your total potential for fat burning during exercise itself. Research published in the Journal of Applied Physiology noted that two weeks of HIIT training had test subjects showing an increased whole body and skeletal muscle capacity for fatty acid oxidation during exercise. This could improve how your body is able to use fat as a fuel source. In one study published in the Pars Journal of Medical Sciences, when test subjects performed 3 interval training sessions for 6 week’s time, they noted the subjects had a lower body fat percentage, a reduced body mass index, and a lower waist to hip ratio. The Boredom Factor Another big problem associated with most conventional cardio workouts is the fact they’re boring. You spend hours pounding away on the treadmill, counting down the seconds until you can get off it and get on with your day. This won’t happen when you are doing metabolic training. With this workout variety, you’ll be constantly changing the types of exercise you’re doing, taking brief rest periods, and because it is so short, it’ll be over and done with before you know it. Boredom is simply not a factor when doing these types of sessions. If you’ve ever had troubles sticking to a workout program before, you’ll find that metabolic training helps you change that. Funk Roberts Classic Tabata Workout Improved Health Let’s not leave health out of the picture. While it’s great to focus on the fat burning benefits metabolic training offers, what will it do for your health? Plenty. This form of intense physical training can help to increase your VO2 max levels, improve energy, and according to research published in the Applied Physiology, Nutrition, and Metabolism journal, also help to combat a variety of diseases, especially cardio metabolic disorders. And all of this comes after just a few weeks of training, doing 3, 10-minute sessions per week. Time Feel like you never have enough time to get a workout in? The last thing you can squeeze into your day is an hour on the cardio machines. Most people simply can’t afford to keep doing hours and hours of cardio each week, which again, is why metabolic training is a must-do. This form of training is very short, often lasting just 6-15 minutes in length. You can get in and out of the gym quickly, getting back to your day. 10-Minute Bodyweight Workout (Follow Along) CLICK HERE TO INSTANTLY DOWNLOAD MY FREE 7 DAY FAT BURN WORKOUTS, NUTRITION AND PROGRAM This in turn can increase adherence rates to your program, which then lends to superior success. Always remember, your workout is only good if you do it. If you keep skipping your cardio workout sessions because they just take too long, you won’t be seeing even the modest benefits they would otherwise provide you. Muscle Strengthening Benefits Finally, the last reason metabolic training comes out ahead of all those traditional cardio methods is because it provides you with excellent muscle strengthening benefits. In order to strengthen the muscle tissues, you need to provide progressive overload. Basically, you need to challenge them in a way they haven’t been challenged before. But, if you are doing the same cardiovascular workout over and over again, how you are challenging your muscles in any way? You simply aren’t and as such, you won’t be reaping many benefits. With metabolic training, you can utilize a series of body weight exercises, weighted exercises, as well as even use a heavy bag to complete the session. These will all help you develop greater overall strength and power, improving your conditioning level. Afterburn Assassins Workout Metabolic training makes you more athletic and can provide excellent transfer over benefits to any other forms of exercise you might be doing. So there you have the main reasons why it’s time to consider ditching your old boring steady state cardio and getting on the metabolic training bandwagon instead. If you want a workout that will help you burn fat maximally all while helping you improve your conditioning level, save time, and combat boredom, this is the workout for you. CLICK HERE TO INSTANTLY DOWNLOAD MY FREE 7 DAY FAT BURN WORKOUTS, NUTRITION AND PROGRAM References: Gillen, Jenna B., and Martin J. Gibala. “Is high-intensity interval training a time-efficient exercise strategy to improve health and fitness?.” Applied Physiology, Nutrition, and Metabolism 39.3 (2013): 409-412. Kordi, M. R., et al. “The effects of six weeks high intensity interval training (HIIT) on resting plasma levels of adiponectin and fat loss in sedentary young women.” Journal of Jahrom University of Medical Sciences 11.1 (2013): 23-31. Talanian, Jason L., et al. “Two weeks of high-intensity aerobic interval training increases the capacity for fat oxidation during exercise in women.” Journal of applied physiology 102.4 (2007): 1439-1447.
Spartan Metabolic Workout that will help you build muscle, burn fat and improve cardio. Use this metabolic HIIT circuit to get results fast. Perform each exercise for 60 seconds followed by 15 seconds rest on after the other. Rest for two minutes and repeat for 3 rounds. Exercise list 1. Kettlebell Swings 2. Spiderman Push Ups 3. Rotational Reverse Sandbag Lunge 4. Abs Wheel Roll Outs 5. Burpee Thrusters 6. Sandbag Bent Over Rows 7. DB Push Press 8. DB Jump Squats 9. Stability Ball Stir the Pot 10. Sprawls DOWNLOAD YOUR FREE 4 WEEK SPARTAN WORKOUT PROGRAM – WORKOUTS, NUTRITION AND VIDEOS
Gauntlet Metabolic Workout Perform as many reps as possible of each exercise for 40 seconds of work followed by 20 seconds rest for first 2 rounds Rest 2 minutes in between rounds and complete 3 full rounds. 1. DB Deadlift and Curl 2. Pull Up Burpees 3. Bench/Floor In and Outs 4. Everest Climber Burpees 5. Alternating Barbell Lunges 6. Double Burpee Thrusters with Jump 7. Alternating DB Chest Press 8. Burpee Plank Raises (Bridges) 9. DB Front Raise 10. 6 Count Burpees – (Burpee – Push Up – Jump)
New Beginner to Advanced Workout in 36 minutes Using Funk’s Scientifically Proven Metabolic Muscle System Today I have a Spartan 2000 Metabolic Circuit, which allows you to reap the fat burning benefits of metabolic training while using my new scientifically proven Metabolic Muscle System to build lean muscle and increase your strength. I have been using my Metabolic Muscle System system for over 5 years with my training and have helped thousands of people from all over the world and all fitness levels to become lean, sexy, strong, ripped and muscular. In the next few weeks I am going to release the full system to you, but for now here is a sample workout, which is really no different from what I have shown you in the past. Use this workout and my new system if you to solve any of these common problems below, get lean, muscular, ripped and in the best shape of your life. – If you suffer from have Male PMS (Puffy Muscle Syndrome) and want to get that want to get ripped and muscular – Guys who are skinny-fat or having problem losing the beer belly - Women that are stuck doing long bouts cardio and still have problem losing the muffin tops, saggy butt, flabby arms, cottage cheese thighs, love handles and jelly belly – Weekend warrior athletes looking to build killer cardio and get super-fit – If you want the physique of a Warrior Spartan 2000 Metabolic Workout Perform each exercise for 45 seconds followed by 15 seconds rest one after the other. Rest for 2 minutes and repeat for 3 full rounds Beginner – perform each exercise for 30 seconds followed by 15 seconds rest Get Your GymBoss Timer Here – http://www.tinyurl.com/funk-gymboss Exercise List Kettlebell Swing Push Ups Jump Squats Lying Hip Thrusts DB Clean and Shoulder Press DB/KB Bent Over Rows Stability ball Plank Reverse Lunge and Curl Burpees Abs In and Outs
Metabolic “Black Magic” Workout Use this Metabolic Black Magic Circuit to Melt Body Fat and Transform your Body! Perform each exercise for 45 seconds followed by 15 seconds rest one after the other. Rest for 2 minutes and repeat for 3 full rounds Get Your GymBoss Timer Here – http://www.tinyurl.com/funk-gymboss 1. Single Arm Kettlebell Swing – Right 2. Push Ups 3. Single Arm Kettlebell Swing – Left 4. Abs Hip Thrusts 5. Jump squats – prisoner squats 6. DB Clean and Press 7. Spiderman Lunges 8. DB Back Rows 9. Stability Ball Plank 10. Alternating Swings