by Sean Van Staden
Do you feel like there is never anytime to go to gym or to train? You wake up with every intention to go and train after work. You spring out of bed, walk over to the mirror, pull in that gut, stick that chest out and give the mirror one big grin before flexing like Arnold Schwarzenegger at Mr Olympia. You swagger off to the closet, grab your training kit and begin to Gangnam style while you dance off to pack your training bag. I promise, I have one done this once, maybe twice…I think. You have the energy, you have the motivation and you are ready to pick up that world’s strongest man atlas stone and throw it across the room like a sack of potatoes.
You head off to work and then the physical and mental rat race begins. From a champion start to the day to feeling lethargic at lunch time and less motivated to hit the gym. Come four thirty and you are just looking in every drawer for a new or original excuse as to why you can’t go to gym. The last thought you want is going to gym to sweat.
You just don’t have the time and there are a million other things that you can think of that need your attention, like Top Gear or Gold Diggers, not to mention what Honey Boo Boo is redneckognizing tonight. Now I know, the dog just happened to kick the remote and it accidently landed on the channel. Whatever your excuse, stop it and get smart about your training.
No one has time these days but there is no excuse not to train and keep fit. The harsh but true expression is, you will have plenty of time to rest, when you are dead. Metabolic training is the new method in training these days and at Advanced Sports Performance we have had phenomenal success in reducing weight and increasing cardiovascular performance.
The whole idea behind metabolic training is to train at a higher intensity but for less time. In order to burn more calories you need to fire up your metabolism from the start and keep that fire burning. Running on a treadmill or bike at a warm up pace for 20 minutes is a waste of time and does absolutely nothing for you. Take a look at one of our ASP MT circuits using just your own body weight.
- 15 push ups – modified aka girly push or normal
- 7 explosive push ups
- 200 skips with a skipping rope
- 10 burpees
- 1 minute high intensity running on the spot with knees up high
- 20 rotational squats
- 7 explosive jumps
- 200 skips
This entire circuit is done without rest and at “your” above average intensity. What I mean by this is that while doing the exercise you should start feeling a little uncomfortable but you can manage to push through it. If it is too easy then you have not been pushing yourself hard enough and your training would be classified as just normal circuit training. Metabolic training refers to pushing your comfort zones a little further each time.
The physiology is relatively simple, I have chosen exercises that are using big muscle groups which require big energy e.g. upper and lower body. Once I have excited those big muscle groups I combine them by using a very taxing cardio sequence to allow the heart rate and intensity to climb. I have also thrown in some explosive power exercises to take your Ferrari engine into the red as your body screams at a thunderous pace. Complete this circuit two to three times depending on your fitness levels with 2 minutes rest between sets and then go and hit the showers.
Walk tall to the bathroom mirrors and repeat your morning routine because just know that you have completed a 1 hour training session in 20 minutes. The most important thing to remember here with MT training is that it’s not about the calories you burn in a session but how intense your training was, just above “your level” of tolerance. This has been proven to leaving you burning more calories for longer, hours after your training. Good luck with your training and I want more Gangnam style energy in your training.
If you have any questions regarding Metabolic Training, please post your questions below and myself and my team will reply to you.
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