Monday Motivation: Metobolic Workout

I started the week off right. I got a metabolic workout in right in the morning (done at home). I’m not a fan of cardio as I get bored quickly (exercise ADD?!) so this is my go-to for some serious calorie burn.

First let’s cover some background on metabolic workouts.

What Is It?

The simple definition of metabolic training is a workout containing structural and compound exercises done with little to no rest in between exercises. This maximizes caloric burn, increase metabolic rate (amount of calories your body burns at rest) during and after the workout, and seriously challenges your cardiovascular system.
Because structural & compound exercises are multi joint exercises (like squats & chin-ups) they require an intense amount of energy to execute, and when done as part of a metabolic workout you are really burning off that fat. The calories burned during this type of training can easily reach around 500 calories for a 30 minute workout, increasing your metabolic rate anywhere from 10-25% for up to 48 hours, and some studies have shown an increase in metabolic rate for up to even 72 hours. Over time these hundreds of extra calories burned can become significant.
(Here’s a study on impact on post exercise oxygen consumption.)

My Workout: Ascending/Descending Ladder

● DB Front squat (30 pds)
● DB Bent over row (30 pds)
● Pushups
● Burpees

》Set 1: I did 1 rep of each, then 2 reps, then 3…till I reached 10 reps (note: I did not stop at all till I finished the set) Completed in 21min 15sec

》Rest 2min

》 Set 2: Worked backwards from 10 reps to 1 😧 Completed in 24min 42sec

Variation: I used weight to up the intensity level. To make it easier lose the iron and stick to body weight exercises.

Oh and I have to share this cereal that I found on the weekend.. perfect for a post-workout meal.
image

Happy training!

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About C.Esmeralda7

A gym rat who finds refuge in the iron jungle.. a trainer who has learned & continues to learn from fellow trainers and who hopes to inspire others to lead a healthy lifestyle.

Posted on March 30, 2015, in Gym Rat Diary, Training Tips and tagged , , , , , , . Bookmark the permalink. Leave a comment.

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