Since one just wasn’t enough I wanted to give you guys two workouts for your week. The written description and workouts in this article are from our upcoming Midlife Metabolic Makeover program. If you are on this email list you are already on the advanced wait list for when we release the program. If you are reading this through an article then go here to get on the waitlist for the program (http:mindbodytransformationtribe.com). I’m pumped!
The first workout you see here we call Metabolic Resistance Training or MRT for short. We usually do MRT in full body formats focusing on movements that stimulate muscle growth and strength while at a faster pace than traditional weight training. MRT workouts usually involve supersets or circuits, low rest and compound movements. We keep the rep ranges around 6-10 repetitions and the weights as heavy as possible to keep form and be safe in the process.
The workouts are made metabolic by shortening the rest period in between the sets and keeping the heart rate elevated. Most people make the mistake of thinking if you want to burn fat faster without plateauing that you should focus on steady state cardio. Research supports the MRT form of working out as far superior to increasing your base metabolic rate than any other form of exercise. This is because we actually add lean muscle mass, which has a higher metabolic cost to keep, and burn fat both during and after the That means you burn more calories at rest and at work.
Our bodies work as a system and not as individual body parts. We do MRT in a full body fashion working through the 7 primal movement patterns. We use these patterns because it’s how we are supposed to function naturally as fully functioning unrestricted humans. Since we sit crunched and hunched over so much it becomes more important to stimulate and move our bodies through these 7 patterns to avoid injury and stay mobile and agile. I’ve seen way too many an desk worker, athlete or typical body part exerciser have tight and tonic muscles that only function in the linear plane. I’d much rather you be able to go and do any activity your heart desires at any given moment, like playing with your kids, a weekend trip involving hiking, walking or climbing or even a sport that you enjoy and do so with confidence, proficiency and not getting injured.
Using the 7 primal movement patterns also helps avoid working conflicting body parts. Because of this your movement pattern muscles get a break after any given exercise, but the body keeps moving so you are maximizing your calorie burn.
Here is today’s MRT Workout:
1. Hang clean and squat x 8
1b. Lying single arm DB press x 8 each arm
1c. Strap, rings or recline single arm row x 8 each arm
4x’s through minimal rest
2. Squat thrust jacks x 8
2b. Weighted sit up to press x 8
2c. Alt step up x 8 each leg
The second workout is Metabolic Conditioning Training or MCT for short. The is a form of HIIT (High Intensity Interval Training), but deviates from typical sprinting or running by using compound exercises. The key to this training is rotating through specific bouts of high intensity exercise and short rest periods. We use exercises designed to burn more calories during your workout and maximize calories burned after your workout, aka the after burn effect. You’ll see similar movements in the MCT workouts to the MRT, but we keep the rep ranges around 8-14 repetitions and focus on lighter weights or body weight movements.
Unlike most HIIT or interval workouts we work to incorporate the 7 primal movement patterns so we work the body as a system and ensure we have full dynamic capabilities of movement.
For the record, we do these forms of exercise for additional benefits that most other forms just aren’t intense enough to elicit. The intensity is key.
A form of MCT that we incorporate in almost all of our workouts are the Metabolic Finshers or MF’s. These are mini bouts of very intense intervals used at the end of a metabolic workout to maximize the after burn effect. We cycle through exercises usually for 20 to 40 seconds per exercise for a total of 3 to 6 times through. We take minimal rest between exercises and a little longer rest periods after the full circuit (10 to 60 seconds). These work to rest ratios in order to keep the intensity high, but recover just enough to maximize work output and extend the MF.
12 Min 20 second work intervals 10 second rest intervals
1. KB/DB swings left
1b. Cross body twists
1c. KB/DB swings right
1d. Mountain climbers
1e. Full body extensions
1f. Sprinter sit up’s
In most of my programs in both my studio and my online clients we’ve switched to these forms of Metabolic Training for several reasons. Primarily, it maximizes the best of both strength training and cardio in a fraction of the time. You literally can get the same results from 3-4 intense 30 minute or less workouts than 3 hour long weight training and 3 hour long cardio only sessions per week. You actually do burn fat and gain lean muscle at the same time.
Also it trains the body as a system as opposed to functioning as solo body parts. Instead of one getting body part built up over the other, which an lead to bad motor patterns or over use injuries, you are more likely to have a more balanced and capable body.
Last and not least, it gives you more time to rest, de-stress and recover. The rigors and pace of todays life actually make it where we need to take as much self care time as possible. Exercise, even though it’s a good stress, is still stress. If you are working out all the time without breaks your body pairs that with all the other stressors in your life and never fully recovers or worse, it breaks down. With this type of training you can workout less often, yield the results and recover better through other methods of self care.
Now you know why we do these types of workouts on Workout Wednesdays. You also know why I have my clients work smarter and not harder in relation to everyday life. We maximize this type of training in my upcoming program The Midlife Metabolic Makeover. If you are seeing this through the email, you’re good, you are on the advanced wait list. If viewing elsewhere head over here and put your email address in to get on the advanced waitlist.
I’ll be burning it at both ends of the candle to get this program done within the next few weeks. Stay tuned as I continue to leak actual information to help you directly from the program as I develop it.
Talk soon, but go put Metabolic Training into your routine this week.
With love, respect and gratitude,