Dec 10
8
Metabolic Training for All Fitness Levels
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!