Whether you're just getting started with your fitness program, or you've been at it for quite some time, chances are you would like to see a higher return on your workout investment. One of our favorite ways here at Proactive Evolution to do that is through what is called "Metabolic Training". 

How Metabolic Training Burns Fat
Metabolic Training intended to torch fat involves performing a series of multi-joint, large-muscle exercises at high intensity with a minimal amount of rest between each exercise. There are other forms of metabolic training that have goals other than burning fat, but this article will focus on the fat burning type.

Research has shown working out this way is as effective as long-duration (boring) cardio at burning fat, while having the added benefit of developing lean muscle mass which in turn helps you burn even more calories. Unlike long-duration cardio (which actually causes the loss of lean muscle mass), the fat burning benefits of increased lean muscle mass and density extends well beyond the end of your workout. In fact, the fat burning effect can extend up to 72 hours after you finish!

It should be noted here that if you're a woman concerned about bulking up, rest assured that you have nothing to worry about except greater definition and a leaner body. Big bulky muscles are the result of high testosterone levels.

Schools of Thought
There are several different schools of thought about how to perform metabolic training for fat loss. Some have you perform a certain number of repetitions  of an exercise, while others have you perform the exercise until fatigue. The problem with both of these methods is that not everyone will be able to perform the specified number of reps (which has a profound effect on motivation) and the closer you get to fatigue the more likely your form will suffer and that's when injuries tend to occur.

The method we use at Proactive Evolution is to make the reps time-based. In other words, using a timer, you perform as many reps as you can within the interval period, rest, and then move on to the next exercise. So, if you're a beginner and you can only perform one rep in the interval period, that's fine. If you already have a good level of fitness, you will be able to perform more reps. The key, again, is to perform as many reps with good form as you can. 

Torching the Fat
If you're doing it right, you'll find that Metabolic Training is challenging. Whether you're doing the workout that I've given you below, or one of the workouts I'll design for you during a Personal Training session with me, keep the following in mind:

• Maintaining good form is more important than doing an additional rep.
• Try to do as many reps as possible in each work segment.
• Try to increase the number of reps in each round. (Don't be too worried about it. Do what you can, but push yourself.)
• Try to increase the number of reps each time you workout. (Again, don't be too worried about it. Do what you can, but push yourself.)​
• Pay attention to your body's response to exercise and avoid overtraining. 
• Get yourself a good interval timer. There are gym specific timers that you can clip to your clothes, or you can get an app for your Android or iOS device. Our favorite apps are Impetus for Android and Interval Timer - Timing for HIIT Training and Workouts for iOS.
  • If you end up using Impetus, I've provided three presets for Beginner, Intermediate and Advanced Metabolic Workouts.

Instructions

• Absolute beginner Level
  • 20 seconds of work followed by 15 seconds of rest for each exercise until you've completed all 10 exercises.
  • Complete 3 rounds with 2 minutes of rest in between each round.
  • Do a workout at least three times per week, with a day of rest in between, for two to three weeks before moving on to the Beginner level.
• Beginner Level
  • 30 seconds of work followed by 15 seconds of rest for each exercise until you've completed all 10 exercises.
  • Complete 3 rounds with 2 minutes of rest in between each round.
  • Do a workout at least three times per week, with a day of rest in between, for three to four weeks before moving on to the Intermediate level.
• Intermediate Level
  • 45 seconds of work followed by 15 seconds of rest for each exercise until you've completed all 10 exercises.
  • Complete 3 rounds with 2 minutes of rest in between each round.
  • Do a workout four to five times per week, with rest days peppered in, for three to four weeks before moving on to the Intermediate level. Be careful to avoid over-training.
• Advanced Level
  • 60 seconds of work followed by 15 seconds of rest for each exercise until you've completed all 10 exercises.
  • Complete 3 rounds with 2 minutes of rest in between each round.
  • Do a workout five times per week, with rest days peppered in. Every few weeks take an extra day of rest. Be careful to avoid over-training.

Proactive Evolution Bodyweight Metabolic Workout

Warm-up with dynamic stretches for 5-10 minutes

1. Burpees
2. Renegade Rows
3. Bodyweight Squat
4. Mountain Climbers
5. Hip Raises
6. Push Ups
7. Skater Leaps
8. Forward Lunge
9. Jumping Jacks
10. Planks.

Cool-down for 5-10 minutes.
Stretch and/or foam roll.

If you're doing Metabolic Workouts, Tabata, HIIT, or any other interval based workouts, having a good interval timer that is easy to use and configure is an absolute must. Here are our favorites:

Does going to the gym sound boring to you? Does the idea of running on a treadmill make you want to stay home and watch TV? Guess what? You're not alone! One of the biggest reasons exercisers stop making progress in their weight loss or worse yet, stopped working out all together, is boredom. In fact, doing the same workout routine over and over, whether that's cardio or resistance training, is a surefire way to get bored and on top of that, it's a reliable way to STOP getting the results you want. 

​Here's the problem. The body and mind have this incredible ability to adapt to new inputs very quickly. The gains that occur in the first few weeks of doing a workout are usually the result of neuromuscular adaptations. During this phase, your muscles and nerves are learning how to fire to efficiently perform the exercise and as a result you see a rapid change in your abilities. However, after several weeks, once your body has figured out what muscles and nerves need to fire, your progression slows down. Additionally, your mind figures out little ways to cheat...A little swing of the weight, or a twist of the elbow, or pushing with the stronger leg, etc., all serve to further slow down the progression.

As your progression slows, so too does your enthusiasm. It's hard to keep motivated when the weight loss slows or stops or you can't lift heavier weights or improve your time on cardio activities. Then why do people repeat the same workout over and over expecting different results? Partly because we're creatures of habit. Partly because we liked seeing ourselves progress over time. (E.g. The first time you do a workout, you can lift 25 lbs. or run for 15 minutes. Then, over time, you add more weight or time and that feels good because you have evidence that you're progressing.) Partly because it is uncomfortable doing things that we're not good at or that we're not familiar with. And partly because we are uncertain how to change things up in a way that will get us the same level of results.

So, what can you do about this? The answer is simple. Switch things up on a regular basis. Here at Proactive Evolution, we are constantly changing up the exercises that our clients do. Focusing on Metabolic Workouts with a wide variety of exercises that work the entire body, you will get the results you want. 

To learn how I can help you Proactively Evolve yourself, click on over to the "Contact" page and send me a message. Now is a great time to lose the boredom and lose the weight!

There's an old saying in the fitness community that has several variations and goes something like this: "You can't out lift your mouth" or "you can't outrun your mouth." The obvious meaning is that no matter how much you exercise, you won't get the body you want if you don't watch what goes in your mouth. There is a corollary to this statement that says no matter how much you diet, you're not going to get a fit, strong, powerful body if you don't workout.

Even though this is seemingly common sense, it's amazing how many people attempt one without the other. (To be honest, in the past I've been one of these people!) To illustrate what this looks like, I'll give a few examples.

Go to any gym and you'll likely see a guy who is strong and moves heavy weights around like child's play, but, he has a big belly. He lifts weight regularly and he might even hit the treadmill or elliptical machine for a few minutes. He thinks, "If I just lift more weight, I'll get that six pack" and then he leaves the gym and grabs some fast food and a few beers to 'enjoy' while he watches TV for the night. He doesn't get the fact that the food he's eating and the otherwise sedentary lifestyle he leads are prohibiting him from seeing all the muscles that are swathed in layers of adipose tissue. 

The alternative--those who constantly diet but do not do any resistance training--are just as common (although more often they're women than men.) In fact, pick up any fashion magazine or look at the majority of advertisements that feature women, and you're likely to see someone who is extremely thin, with stick-arms and stick-legs. These people, who embody what our society thinks of as "thin and beautiful," are likely to be eating lettuce with lemon juice for breakfast, lunch and dinner and probably doing lots of cardio in between. You'd think that because they are thin that they are fit healthy. But, just like the fat strong guy, the thin weakling isn't any better off.

​The ideal that we should be striving for is "Lean and Powerful". Both men and women need to be lifting weights, progressively adding resistance so that we can build our strength. And, we need to be watching what we put in our mouths so that 95% of the time, we're eating lean, clean and green.

 If you need help with the tools and techniques to take charge of your life and build a Lean & Powerful body, click on over to the "Contact" page and send me a message. Now is a great time to start!