The Rise of Metabolic Training


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.


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.