January 18, 2015

The “300” Med Ball Workout

As a Certified Metabolic Trainer, I have personally seen the effects of using metabolic training to help transform my body and help be burn fat, while building muscle going from 215lbs to 185lbs ripped. A circuit like this is a great example of how you can insert a quick metabolic circuit into your training regime to help you get shredded and athletic. Perform each exercise one after the other for the prescribed reps. Do not move to the next exercise until you are complete all reps of the movement Med Ball Reverse Lunges – 50 (25 per side) Med Ball Side to Side Plyo Push ups – 25 Reps Med Ball Russian twists – 25 Reps Med Ball Jump Squats – 50 Reps Med Ball Climbers 50 Reps Med Ball RDL 50 reps– 25 Per Leg Med ball Burpees 50 Reps WHAT IS 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. By compound I mean the exercises that target multiple joints and muscles. Unlike traditional weight training routines using isolated exercises and splitting body parts that don’t work if you want to raise your metabolism, burn fat, get ripped and develop lean dense muscle. The bottom line is raising your metabolism allows you to burn more calories throughout the day. Power or work capacity is the ability to perform an amount of work in a specified amount of time. The more work you can do in a shorter amount of time, the more power you will produce. Power is a key element to getting a lean fit body. That’s because when you produce more power, it triggers the natural release of Human Growth Hormone (HGH). HGH triggers fat metabolism for energy use in muscle growth, which means you lose fat while gaining dense muscle. HGH also enhanced protein synthesis in your muscles, making them stronger and larger (not to worry ladies you will NEVER BULK UP, unless you plan on using STEROIDS). The most critical factor to know if you want to produce more HGH is increasing the intensity of the exercises you perform because intensity is the key to increasing power. Metabolic training is high intensity anaerobic exercise that makes you breathless. If you are completing a metabolic workout and you are not breathing hard and sweating, something is wrong. Ideally you should be lifting as heavy as you can or performing as many bodyweight reps as possible in the interval with little rests in between. There are many forms of Metabolic Training and my workouts just scratch the surface. Most forms of Metabolic Training are in the form of a circuit, which is a series of exercises performed in a row with rest periods in between. Every form of Metabolic Training can improve your cardio; build strength endurance, sculpt lean muscle and burn lots of fat. You will hear different terms used for Metabolic Training such as, HIIT (High Intensity Interval Training), Tabata, Metabolic Resistance, Metabolic Conditioning, Circuit Training, p90X, Insanity, Spartan Workout Challenges they are all in the same boat. So i hope that helps a bit in understanding how powerful metabolic training can be. If you have been stuck in the rut of traditional bodybuilding workouts and have not been getting the results your looking for, it’s time to change to metabolic training to help reach your fitness goals. GET IT DONE! Onnit Labs

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