What the heck is this new style of workout that fitness experts are calling “Metabolic Resistance Training”?
Metabolic Resistance Training (MRT) workouts are advanced fat burning sessions that are a hybrid-fusion of bodybuilding set and rep schemes with an interval training twist all in a total body workout system.
Bodybuilding workouts are metabolic, but they fail to be ultra-metabolic because those workouts focus on one body part at a time.
So the next step is to do total body workouts.
Plus, the TT MRT workouts add in a greater interval training response for fat burning. You’ll love it when you use some high rep bodyweight exercises, kettlebell swings, and short sprints.
My MRT program contain two different types of MRT workouts.
First, there is the heavier resistance, classic MRT program.
And second, there is the higher rep, Metabolic Conditioning style workouts.
Both are used in my MRT program.
The workouts are different than anything they’ve tried before.
I’ve managed to create workouts that are fun, fast, effective, and even give you a bit of that bodybuilder pump and fatigue.
It’s the best of all worlds, and the results are dramatic – and quickly noticeable.
So get ready to achieve more with your workouts – and get faster fat burning results than you have gotten with any other program. TT MRT is the hottest thing going in the fat loss world today. Get it today: Metabolic Conditioning Training Program
Fitness these days is all about core training. For many years, core training was all about doing crunches and situps. However, Dr. Stuart McGill has completely changed the game when it comes to core training.
Through his research, Dr. McGill taught us that the ability to brace the core improves back health and performance. “Bracing” the abs refers to the natural movement you do when someone is about to punch you in the stomach.
Many people can squeeze their abs, but not many people can maintain that position through a full set of a particular workout. Bracing your abs is extremely important, because the constant flexion of the spine which occurs in crunches and situps can lead to all sorts of problems such as a disc herniation.
Bracing your abs also helps keep your back straight. Every time you perform a movement with a rounded back, you’re placing yourself at greater risk of injury. Being able to brace your abs while holding an external object is the key to safe metabolic resistance training.
The best movement to practice bracing your abs is the plank. Start off with a 20 second plank position, and build up to a 90 second hold. This exercise along will keep your back healthy and strong.
Once you master the plank, move onto some more difficult movements to train your core. The first movement is called “Stir the Pot”:
As you perform this movement, you will feel muscles working all the way down to your spine. The stronger you get, focus on making larger circles.
The second movement to enhance core stability is the leg curl w/ single leg balance:
The Leg Curl movement improves your core stability and performance, PLUS it loosens your hamstrings. Don’t believe me? Well do this: perform a standing toe touch and make a note of how far your fingertips reach.
Perform 5 reps of the leg curl exercise on each side, and then test it again. You’ll notice an immediate increase in your hamstrings flexibility WITHOUT even stretching! Why is this the case?
Well, when a muscle is stiff, most people just stretch it or do deep tissue work. Both of these methods are just bandage solutions and will only work for a short period of time. Why? Because these methods do not address the root cause of the problem, which is the spine.
If you want to increase your flexibility, you must strengthen your spine. So, for hamstrings, it is likely that the deep muscles that support and surround your spine are just plain weak. The leg curl is the perfect movement to help strengthen this hard-to target area of your spine.
Perform these two movements for complete spine health and watch your fitness improve in all areas. Get stronger, lose more fat, and build lean muscle mass. If you’re looking for a solid, done-for-you program with a mobility phase that enhances total body flexibility, check out Chad Waterbury’s Body of Fire program ===> BodyofFire.com
Metabolic training is a new training method that is all the rage. The key to this training method lies in the exercises that you choose. So, lets go over the top 7 metabolic training exercises for fat loss:
Exercise #1 and #2: Clap Pushups and Pullups
Basic pushups and pullups train a large part of your body. However, with metabolic training we want to choose movements that involve generating a lot of power. So, we’re going to stick to pullups, but switch up pushups with clap pushups.
Here’s what the combo drill looks like:
A great way to perform this routine is to use a timed set. Start off with performing as many repetitions as you can in 30 seconds, and gradually build up to a 2 minute drill. This drill will build great upper body mass, and help you burn fat do to the high metabolic cost of the routine.
If you are tall, then do not jump into the pullup. You want to use full range of motion. I personally do jump onto the pullup bar because I’m a short guy. However, I try not to use the momentum from the jump when pulling myself up.
This combination is also better then doing a set of pushups and then a set of pullups. Why? Because while you do pullups, you give your chest muscles a rest, and while you do pushups, you give your back muscles a rest.
This allows you to complete more repetitions without getting fatigued.
But remember, you MUST do this combo for maximum speed. If this routine starts to get too easy, increase the time of your interval, or start wearing a weighted vest.
Exercise #3: Sprints
What is the best exercise to reduce belly fat? Well, it’s not an abdominal movement, it’s actually sprints. Look at any athlete that sprints as part of their training, and you will notice one thin in common: they have a really tight stomach.
If you’re using a bike or anything else for your interval training, switch over to sprints and you will notice more fat loss off your belly.
Exercise #4: Inverted Row w/ Narrow Grip
You do not need any weights to perform this amazing biceps-builder exercise! The inverted row w/ narrow grip will help target your upper back, and increase the size of your arms, all in one simple movement:
The key to training your biceps is to place your hands close together. This works because you can not continue the movement after your biceps get tired. In other curling type movements, you end up cheating once the biceps get tired.
Two main points with this movement: 1) Squeeze the biceps hard at the top, and 2) Go full range of motion. This means that your hands must touch your chest in all reps. The moment you can not go full range of motion, stop performing the exercise.
Exercise #5: Medicine Ball Squat Jump
The squat jump is a great lower body movement. It helps build lower body strength and gives you the explosive edge. However, most people put a barbell over their upper backs, which can make the movement dangerous.
A better option is to perform them with a medicine ball:
The reason why holding a barbell across your upper back is that it places greater stress on your shoulder as you jump up, where it’s all ready in an uncompromising position. Holding dumbbells by your sides isn’t much better either.
The best way to perform weighted squats is to hold a heavy medicine ball tightly against your chest. This allows you to keep the stress off your shoulders and still be able to explode with maximum acceleration.
This is a tough movement, so always start off with a lighter weight then you think you can handle. Build your strength up and lose fat.
Exercise #6: One-arm Chest Press w/ Rotation
My girlfriend loves my chest. She can’t stop touching it. How did I build it? I do a lot of Kettlebell chest presses! Now, to make this movement even tougher, you’re going to add a little twist at the top:
As you can see, this movement is not only going to train your chest, but also your hips and abs! Now my girlfriend will love my abs and butt!
You can use Kettlebells or dumbbells for this movement, but I prefer Kettlebells.
Exercise #7: Pushups w/ Knee Tuck
Placing your feet on top of a stability ball in itself is tough. But, what if you add in a pushup and a knee tuck? This combination movement gives you a great abdominal and chest workout:
Do not attempt this movement if you can not do at least 20 good, solid pushups. If you can do 20 pushups, then you will have the abdominal strength to place your feet on a ball without falling sideways.
As you probably notices all of these movements are super unique, and from a guy named Chad Waterbury. Chad has created an entire routine out of the concept of Metabolic Training. I highly recommend checking out his 12-week fitness regiment here ===>>> BodyofFire.com
You want to lose a lot of fat really fast? Well here are 5 metabolic training tips for maximum fat loss:
#1 – Use the most CHALLENGING weight
When most people perform circuit training, they use light to moderate weights. No, you must use a challenging weight! This is because building strength is super important if you want to boost your metabolic rate and burn fat.
First of all, building strength allows you to recruit more muscle fibers. Recruiting more muscle fibers helps increase the metabolic cost of each exercise. Why is this important? Because it is your metabolic rate which determines how many calories you burn throughout the day.
The faster your metabolic rate, the more fat your will burn, and the leaner you will be. But we just don’t want to be a bag of bones. We want MUSCLE! Which is another reason why you should be lifting challenging weights.
#2 – Choose MULTI-MUSCLE exercises
Another way to recruit more muscle fibers and boost your metabolic rate, is to choose movements that work multiple muscle groups at once. One example of a multi-muscle exercise is the one-arm row.
The one-arm row trains your back, biceps, and abs. When most people want to train biceps, they just do bicep curls, which don’t have that big of a metabolic effect on your body. Better movents include rows and pullups.
There is a positive correlation between the number of muscles you work within a given exercise, and the metabolic cost. Metabolic cost describes how demanding an exercise is on your body or workout.
So, wherever possible, choose multi-muscle exercises over isolation movements. Choose shoulder presses over lateral raises. Choose split squats over a leg extensions. Choose planks over crunches.
#3 – Don’t COUNT reps
That’s right. Don’t COUNT reps. Just go by feel. Use a challenging weight, and just do as many reps as you possible can with proper form. The problem with using a specific repetition scheme is that for some people, 10 reps might be enough, and others may need 20 reps
Also, in a traditional system, lets say you are doing 5 circuits, the first two circuits will be easy. The next two will be harder. But you’ll push maximum intensity in the last set because you’re already tired.
Your reps will go down each set. That’s ok. That’s part of the plan. You’re pushing your body to the limit at each set, which is way more than what most people do. You stay in the maximum intensity zone longer compared to the traditional method.
#4 – Move as FAST as possible
Athletes that move FAST have the best bodies. This includes MMA fighters, sprinters, and running backs. Olympic lifters move FAST, and so their bodies are nice and ripped. What does this mean for the regular folk?
It means that slow tempo training does not work as well as super fast intense training. So with metabolic training, choose a challenging weight, perform it fast, and perform as many reps as possible with proper form.
Research shows that lifting fast burns more calories. So, lifting fast adds to the metabolic cost of each movement, hence increasing the metabolic cost of the entire workout. It’s going to be hard work, but that is what is necessary!
One way to lift fast is to avoid machines. Machine exercise usually have mechanisms that unnaturally slow down the movement. So, stick to free weights and bodyweight exercises. In fact, bodyweight movements are the best.
#5 – Train your Full Body
The final part of the equation is to train your entire body. All this time, we’ve been taught to train one muscle group per day. For fat loss, you want to train your entire body. But how do you do this without tiring yourself out for the following day?
Well, the key is to choose just one movement per muscle group. The best way to set up such a program is to choose one upper body pushing movement such as chest press or shoulder press; one upper body pulling movement such as row or pullups; one lower body movement such as squat or deadlift; and one abdominal movement such as plank or side planks.
You can spend time coming up with your own metabolic training routines, or you can follow a proven, done-for-you program called Metabolic Mayhem. Click here to learn more!
First, lets talk about what Metabolic Training is. It’s just a fancy word that refers to workouts that improve or enhance your body’s energy systems. There are three energy systems: 1 aerobic system and 2 anaerobic system.
Aerobic means “in the presence of oxygen” and involve low intensity exercises performed for 15 minutes or more. Anaerobic means “without oxygen” and involves moderate to high intensity activities that are performed for 2-3 minutes.
Even today, most people that want to lose weight immediately begin walking or jogging. In fact, there is an overweight guy at my mom’s workplace who says he wants to look like me. Now, he doesn’t know what I look like, but my mom must be bragging to him how jacked I am.
So anyways, my mom keeps telling me what this guy’s doing to lose weight. And every step he’s taken is wrong. The first two things he did was to stop eating breakfast and run in the evening. I appreciate the effort, but I told my mom to tell him start eating breakfast again, and to focus on resistance and higher intensity cardio.
The running might work for him in the beginning, because he’s so out of shape. But he must focus on making the exercise more intense, i.e. running faster, rather then running longer. That is the only way his weight loss is going to be consistent.
Your best friend is EPOC (excess post-exercise oxygen consumption). This refers to the elevated state of oxygen consumption after exercise due to the fact that your body is trying to regain it’s pre-exercise state.
So regardless of how many calories you burn DURING the workout, after the workout you’re going to burn more calories due to a higher metabolism. This is why interval training and bodyweight circuits are so effective!
Now, there are lots of programs out there that help you boost your metabolism in this manner. But there is only one program that is easily adaptable for both beginners and advanced trainees. And that program is Body of Fire.
Body of Fire is a program developed by Celebrity Trainer Chad Watebury. Chad Waterbury is better known for the muscle building workouts he introduced on T-Mag.com. He does have a few fat burning workouts on there, but it was still quite unusual to see him come out a complete fat burning program for beginners and advanced trainees (since he usually trains bodybuilders, actors, and athletes).
So how is adaptable? Very simple – switch up the exercises. Check out this video for more info:
Hence, if you’re a complete beginner, you want to stick to bodyweight squats and knee pushups. Then graduate to squat jumps and pushups. You can keep reusing the program as you get stronger and leaner!
To learn more about Chad Waterbury and his Body of Fire program, check out his website, www.BodyofFire.com.
Metabolic Training – Stop Doing Ineffective Cardio
Metabolic Training – Stop Doing Ineffective Cardio
By William Coulter
Metabolic training has been making waves with fitness pros for a few years now and with good reason; it works. Yet it still hasn’t become mainstream. A quick look around a commercial gym will prove that most people are still slugging away on the cardio machines looking to lose weight. This article will hopefully encourage you to move away from the old style of training involving hours upon hours of cardio combined with starving yourself. Firstly we need to dispel the myth of cardio and starving yourself being optimal for fat loss.
Old Style Weight Loss
The old style of training still being overused today goes along the lines of; Performing steady state cardio either on the gym machines or by yourself; Eat lower calories so that you burn more than your eating to burn fat. In theory there isn’t anything wrong with this but it’s not optimal. It relies on the most basic form of weight loss: calories in versus calories out. Roughly 3500 calories represents a pound of fat. If your body burns 3500 calories with exercise and diet you will lose 1 pound of fat and vice versa with eating more.
Ineffective Weight Loss
The problem with this program is that it doesn’t work well in the real world. Many people do not have the will power, time and/or money to constantly eat lower calories, or exercise more to burn of those extra calories. It’s a constant struggle to lose weight. Also considering that if you starve yourself for too long your body goes into ‘starvation mode’ and slows your metabolism. Because your body is always thinking about your survival and thinks that a famine is on the way so slows down your bodily functions.
Click here for a Great High Intensity Metabolic Workout
Traditional steady state cardiovascular training doesn’t cut it either. Firstly referring back to your body’s survival instincts; your body adapts to constant training in as little as six weeks. Therefore the body finds it easier to perform and burns less calories in the process. Also bear in mind that when performing steady state cardio you only burn (extra) calories during the exercise. After you’ve finished your metabolism returns to normal fairly quickly. Paying attention now?
Metabolic training is a modern form of training where by, you do not just worry about how many calories you burn during training. But how many calories you burn throughout the entire week, by ramping up your metabolism with training. Basically your training effect has your body burning more calories after you’ve finished working out and your sitting around doing nothing. In fact studies have shown that this type of training raises your metabolism for up to 38 hours after your workout.
The complete scientific reasoning behind this is beyond the scope of this article. But for reference this is down to many factors along the lines of Excess post-exercise oxygen consumption (EPOC) and the production of fat burning hormones like testosterone (even in females) and growth hormone.
Types Of Metabolic Training
There are many types of metabolic training and far to many to write about. However for the purposes of getting you started, I will try to explain a little. To be doing proper metabolic training you need to be thinking along the lines of resistance training. That doesn’t have to mean lifting massive weights. Body weight exercises, bands, medicine balls and traditional weights are different examples of what can be used. Although the resistance has to be challenging, lifting the lightest weights on the rack for the sake of using weights won’t work.
A good starting routine is to pair exercises together such as squat and bench press or dead-lift and lat pull downs. Perform one exercise (ie squat) then with no rest perform another (ie bench). Rest for a minute and repeat until you have performed all your sets before moving onto the next pair of exercises. Aim to work every body part either during the workout, or at least once throughout the week, if you are doing different body parts at different times of the week. You could finish of your workout with a timed body weight circuit performing say burpees, star jumps, bodyweight squats etc. Or some interval training of your preference.
One of the best ways to help you with your intervals is to use the GymBoss Interval Timer. It costs just $19.95, and you can program it to help you keep track of any sort of intervals you may use. Click here to grab yours today.
While the metabolic training explanation wasn’t exhaustive, I hope you are beginning to see the benefits of metabolic training and how it can help you. This form of training can also be more enjoyable if your constantly mixing things up to stop your body adapting. It can be harder to perform especially if you’ve never tried it before. Therefore always consult with your doctor before attempting any new training regime. Give it a go and you could be surprised with the results.
Click here for a Great High Intensity Metabolic Workout
William Coulter has over 10 years experience in the gym and at home doing countless hours of research. If you would like to know more to stop wasting time in the gym and start getting the results you deserve; feel free to check out his website for more info: http://www.burningfattraining.com/
3 unique veggies that FIGHT abdominal fat? (surprising fat-fighters)
We have a great article for you today from one of our trusted nutrition experts… this article details how some of the chemicals (such as xenoestrogens) that we are being exposed to (from pesticides, herbicides, plastics, our water supply, etc) have been linked to what’s been termed “stubborn abdominal fat”, and how a specific class of veggies helps to combat this problem.
Read the article below to find out an interesting way to protect yourself from “xenoestrogens” and help you get a flatter stomach: