I put my reputation on the line by putting together Turbulence Training videos—which are all 30-minute, follow-along workout videos that you can do just about anywhere using a pair of dumbbells, a bench, and body-weight. And I really do believe it’s the perfect system to help you build muscle and burn fat at the same time. Research has shown you can do this even up to your 60s. There’s a formula for getting it done.
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Best Workout to Burn Fat and Build Muscle Simultaneously in 30 …
I have been hearing and reading a lot about these Tabata Workouts lately. So, the other day my friend Shannon and I decided to give it a go! It was a great workout and I am excited to share it with you! Tabata workouts are basically a form of cardio, you do a lot of high intensity interval training
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Here’s just one of the 31 Advanced TT Metabolic Resistance Training Bootcamp workouts from our new manual.(You’ll also get 10 beginner MRT bootcamp workouts and 20 Challenge MRT bootcamp workouts as well.)Get all 31 Done-For-You TT MRT Bootcamps here <= $30 launch discount. </strong>(And yes, the manual comes with exercise descriptions and photos for every unique move you see here.)Workout #12: ‘Beach Bod’ Bootcamp 2K12Warm-up – Do the following circuit twice, resting for 1 minute between circuits. Each exercise is to be performed for 20 secondsSeal Jacks Alternating Reaching Lunge Arm Crosses Cross-Body Mountain Climbers Leg Swings Pushups MRT Circuit -Do the following circuit 3 times, resting for 1 minute between circuits. Each exercise is to be performed for 30 seconds.Inverted Row, DB Row or Band Row Bulgarian Split Squats (1-1/2 rep style) (30 secs ea leg) Spiderman Pushups MCT Circuit -Do the following circuit 3 times, resting for 1 minute between circuits. Each exercise is to be performed for 30 seconds.KB/DB Swings Close-Grip Pushups Goblet Squat SB Stir-the-Pot Alternating Reverse Lunge or Step-up Body Saw Finisher – Do the following circuit twice, resting for 30 secs between circuits. Each exercise is to be performed for 20 seconds.Lunge Jumps or Box Jumps Renegade Row (20 secs per side) Total Body Extensions Mountain Climbers Cool-down, Stretching & Water Break – 10 minutes*****That is seriously good times. Perfect for trainers…just PRINT, go to camp, and be a fat burning hero for your clients. It’s a tough one, whether you are doing it on your own, or running an advanced bootcamp. Some folks will be sweatin’ for sure.Hope you enjoyed that workout from Mike Whitfield, CTT, and myself.Get ALL of the NEW TT MRT Bootcamp workouts here And feel free to pretend I’m there and curse my name.It will all be worth it for the fat burning results,Craig Ballantyne, CTTCertified Turbulence TrainerPS – You want another tough workout…Try the TT Abs Bootcamp in the manual, or even the TT Meathead bootcamp workout, or the TT Booty Bootcamp circuits
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Metabolic Resistance Training Bootcamp Workout – Early To Rise
by Craig BallantyneMetabolic Workout Finisher Workout by Mike Whitfield, Certified Turbulence TrainerIt was a big day for a client of mine named Chris. He hit the 65 lb mark recently. He has lost that much in just a little over 5 months. He didn’t use any secret pill or any fad diet, either. When I asked him, “Chris, what do you think is the #1 secret to your success?”, he responded with one of two things and I’ll let you guess:“Once a week, I am surrounded by awesomeness, and it’s the awesomeness I find with you Mike”. OR…“Paying attention to what I eat, drink lots of water and stay consistent with my workouts even when I don’t want to”.He said the second one, but I know he was thinking the first one. Trust me on that.I’m going to tell you what Chris has done to lose so much weight in a short of amount of time so you can jump start your fat loss or break a plateau you might be experiencing. It’s a one-two punch that your belly fat doesn’t stand a chance of fighting. Plus, what has worked has pretty cool initials – MRT and MFs.Dude, What is Metabolic Resistance Training (MRT)?What Chris has been using is a combination of Metabolic Resistance Training and Metabolic Finishers to accelerate fat loss. Why do I find the need to capitalize the first letter in each word of the title? I don’t know really – but pause for a second and look at it. It looks cool with the letters capitalized. Maybe that’s why. Maybe you’re bored with this paragraph. Maybe I’ll make this the last sentence of this paragraph.Metabolic resistance training has been getting a lot of buzz lately due to its fat-torching abilities. But many people don’t quite understand what MRT is. It’s almost like strength training and intervals done at the same time. The reason I put “almost” in italics is because it makes the sentence look awesome. Seriously, you get the best of both worlds because MRT is strength focused, but with short rest periods and using compound movements, you improve your conditioning. For example, performing 8 Bulgarian Squats on each leg followed immediately by 6-8 Pullups and then resting for 1 minute is metabolic resistance training. However, performing bicep curls, resting for 2 minutes and then doing sit-ups, and then finally taking a sip of a protein shake while looking at facebook on your phone is not MRT.MRT burns a significant amount of calories in a short amount of time due to the compound movements and shorter rest periods. A program with squats, rows, and pushups set up in a non-competing superset or circuit fashion hits all your major muscle groups in no time. You not only burn calories while working out, but you also set your body up to burn calories well after the workout – as in up to 38 hours.So let’s do the math:Hundreds of calories burned during the workout + Even hundreds more of calories burned after the workout = New wardrobe and feeling dead sexy (too much?)What are MFs?Metabolic finishers (MFs) is a way to replace interval training and finish your main strength workout. They are designed to burn a ton of calories in a very short amount of time, pretty much making you feel spent. When done right, you will typically have nothing left in the tank once you complete them. That is why they are at the end of a workout. Some finishers take only a couple of minutes.After one of Chris’s main workouts, he does the following circuit 3 times, and rests for 30 seconds between circuits:1) DB Swings (20)2) Incline Push-ups (15)3) Total Body Extensions (15)As you can see, by incorporating these moves at the end of his main workout, Chris improves his conditioning by working his cardiovascular system without the redundant cardio machines. He uses his own body and a dumbbell to elevate his metabolism, hitting many muscles in a short amount of time. This is a great metabolic finisher for his fitness level.To make the above finisher more difficult and challenging, you can do this:1) DB Swings (20)2) Spiderman Push-ups (10 ea side)3) Burpees (15)By using a combination of metabolic resistance training and metabolic finishers, you do more in less time, creating an environment within your body that requires a substantial amount of calories to recover. Yay for science. Yay for fat burning. Yay for new clothes. Yay for the last sentence in this paragraph.One Last Secret Chris used to Burn 65 lbs of Fat in Less than 6 Months (by the way, this is a long header but you didn’t notice until now, and now you’re chuckling, and now you’re welcome)Chris has been using metabolic resistance training and finishers for a while now. He has been typically using superset or circuit fashion workouts lifting heavy early on in his programs (usually in the 8 rep range). But get this – when he knew he would be busy at work, he would still put in a fast metabolic resistance bodyweight circuit after work, even if he couldn’t complete his main workout. He would knock out the circuit in 15-20 minutes.He had this “back-up” program set up of body squats, inverted rows, pushups and cross-body mountain climbers, followed by a 2-minute metabolic finisher for those busy days (he works in retail).By staying consistent, that has allowed him to drop so much weight in a short amount of time. So yes, you can use your own bodyweight as a tool for metabolic resistance training.Using metabolic resistance training and metabolic finishers are the latest tools for creating your own body transformation. A well-designed MRT and MF program can strip off fat in just 40 minutes a day, 3 days a week. You can do that.Mike WhitfieldCertified Turbulence Trainer
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by Craig BallantyneI am traveling to Vegas this week and one of the first things I typically do is check out the gym of wherever I’m staying at. I can know within seconds my workout plans. But before I even decide on how I want to dominate the evils of the Whitfield genes (in other words, us Whitfields have genes that literally enjoy belly fat), I like to jack with the people at the gym’s front desk.You see, I still have my old driver’s license from when I was 300 lbs. So when they ask for my ID, I hand it to them and wait for a response. If I get a second look, I’m in. The games will ensue. Sometimes, I’ll just say something like, “Yep. Boom.”, or if I’m in a playful mood, I’ll just tell them, “I ate a lot of salt yesterday.” Ohhhh man, it’s good times.Anyway, back to the workout decision. If I go through the doors and see a few machines and no free weights or at least a chin-up or pull-up bar, I know that my exercise plans will be bodyweight workouts. If there is a bar but no free weights, I can hang around the gym and incorporate chin-ups, pull-ups and body squats, among other good-time moves. It will still be a bodyweight workout, but I like the chin-up and pull-up options. It will also allow me to perform a metabolic resistance training program. Is Bodyweight MRT Possible? Here’s the thing though – how do you incorporate metabolic resistance training using just bodyweight, and can you have a solid MRT workout using just your own body? The cool, hip answer is “yeah mang”. Don’t think I added a “g” at the end by mistake. That’s slang for “yeah man”. It’s a new trend I’m trying. Anyway…There is a lot of debate of what exactly is MRT, but by now you know that it incorporates non-competing supersets or circuits with short rest periods. That’s the overall theme. A MRT program can involve:Non-competing strength training (chin-ups supersetted with Bulgarian squats for example) Metabolic conditioning exercises (mountain climbers, jumping jacks, Spiderman climbs) Shorter rest periods (like 20 secs) Longer rest periods (but still challenging enough to not allow full recovery – like 1 minute) So do you take all of these components, toss them in a blender and then get to work? No, mang. Ha-ha, who started that slang? I like it. Anyway, of course you wouldn’t just throw these things together and hope for a solid MRT workout. When I put together a bodyweight MRT workout program, I do like to use everything above, but there’s typically a template I put together and it looks like this:Warm-up2-3 Supersets of strength exercises using 1 minute of rest between supersets1 Metabolic conditioning circuit using 3-5 conditioning exercises using 30 seconds to 1 minute of rest (depending on my mood)Metabolic Workout Finisher (this really varies, but the principles remain the same – high intensity and short rest periodsA basic bodyweight program is great – for example, a circuit of pull-ups, squats and planks. But I also think that protein shakes are great. But if you incorporate strength exercises, metabolic conditioning and a metabolic finisher, then it’s fantastic… like a protein shake blended with peanut butter, almond milk and cinnamon. Analogies are fun.The art behind the program design is important. You should perform the strength exercises at the beginning of the program when you are fresh and your muscles haven’t been fatigued. That way, you will give each strength exercise your best effort, allowing you the maximum benefits… like smoking belly fat. Then, you follow that with metabolic conditioning and/or a metabolic finisher.Putting a Bodyweight MRT Workout TogetherAlright, let’s do this.Warm-upDo the following circuit twice, resting for 30 seconds between circuits: Jumping Jacks (15) Arm Crosses (15) Prisoner Squats (15) Pushups (10) Plank (30 secs) Leg Swings (15 ea) Close Grip Pushups (8) Superset 11A) Pull-ups or Wide Overhand Grip Inverted Rows (1 rep short of failure)1B) Split Squat or Bulgarian Squat (1-1/2 rep style) (8 ea) (1-1/2 rep style is done when you go down, come halfway back up, back down and finally all the way up (that’s one rep)Rest 1 minute and repeat 2 more timesSuperset 22A) 1-Legged Deadlift (12 ea leg)2B) Decline Pushups (1 rep short of failure)Rest 1 minute and repeat 2 more timesMetabolic Conditioning CircuitDo the following circuit 3 times, resting for 45 seconds between circuits3A) Jump Squats (5)3B) Cross-Body Mountain Climbers (8 ea)3C) Total Body Extensions (15)3D) Spiderman Climb (10 ea)FinisherDo the following circuit resting only when needed. In the first circuit, you will perform 6 reps of each exercise. In the next circuit, you will perform 5 reps. Continue in this fashion until you complete 1 rep of each exercise. Time yourself. The next time you perform this finisher, see if you can beat your previous time. Remember, form takes precedence.4A) Burpees (6, 5, etc., down to 1)4B) Lunge Jumps (6 ea leg, 5 ea leg, etc.
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How to Use Your Bodyweight with Metabolic Resistance Training
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