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Metabolic Mayhem

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Disclaimer
This manual is not intended for the treatment or prevention of disease, nor is it a replacement for seeking medical treatment or professional fitness advice. Do not start any nutrition or physical activity program without first consulting your physician. The use of this program is at the sole risk of the reader. The author is neither responsible nor liable for any harm or injury resulting from the use of the program. No portion of this manual may be used, reproduced or transmitted in any form or by any means, electronic or mechanical, including fax, photocopy, recording or any information storage and retrieval system by anyone but the purchaser for their own personal use. This manual may not be reproduced in any form without the express written permission of Bio-Balance Fitness & Performance except in the case of a reviewer who wishes to quote brief passages for the sake of a review written for inclusions in a magazine, newspaper, or journal and these cases require written approval from BioBalance Fitness & Performance prior to publication. For more information, please contact: Marc Rosamilia, CFT, HSSCS, Certified Health & Physical Education Teacher Bio-Balance Fitness & Performance 113 East River Road Rumson, NJ 07760 973-704-2220 marc@bio-balancefitness.com

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Introduction
Study after study and countless real world success stories have shown us that, contrary to popular belief, cardio is not the best method for burning off fat. Thanks to extensive research in universities around the world, as well as in-the-trenches experience in more than 100 Fitness Revolution locations nationwide, we have learned that interval training is the best and most effective tool that you can use to burn off that unwanted fat and get in the best shape of your life. Hard to believe? Lets take a look at traditional cardio: Takes a long time to complete Is hard on joints Becomes ineffective quickly BORING!!!!

Now lets take a look at our metabolic conditioning or interval training: Can be completed in 10-30 minutes Spreads the stress of the workout over many joints instead of just a few, which makes it safer Can be changed up quickly and easily to maintain effectiveness Is anything but boring!

When we are performing cardio, we are trying to do a couple of things. First of all, we are trying to burn extra calories. Second, we are trying to increase our heart rate. Finally, we are trying to increase our respiratory rate. With metabolic conditioning methods you do all of those things, plus you work the muscles in a way that requires them time to recover, creating a metabolic deficit over the course of 24-48 hours. In other words, you are burning extra calories over the next day or two. Regular cardio doesnt do this!!! In the fast-paced, busy modern world, every minute of the day is precious. You dont have time to run on the treadmill or ride your bike for hours at a time, hoping to get results. You dont have 5-6 days to work out each week. Things have changed, and your time is valuable. Why not spend it doing the things that are going to get you the best results possible in the least amount of time? We have come up with a metabolic conditioning and strengthening program to capitalize on the efficiency of these workout methods in order to provide you the most effective fat loss system available. These workouts can be done with strength workouts, on their own days complimenting a strength routine, or standing alone and replacing completely your previous strength and cardio routines. This is my hierarchy of your workouts: Copyright Fitness Revolution

1) Strength work three days per week with two or three days of brief metabolic work 2) Strength workouts paired with short metabolic workouts three days per week 3) Strength-based metabolic workouts exclusively

Sample Weeks
Plan 1 If you have the time and are able to complete the strength work and metabolic work on separate days, you will get in great shape fast, as this provides the best of both worlds: improved strength and major calories burned. This setup will build muscle while cutting fat to make you the leanest and meanest youve ever been. A week might look like this: Monday: Strength 40 minutes Tuesday: Metabolic 25 minutes Wednesday: Strength: 40 Minutes Thursday: Metabolic 25 Minutes Friday: Strength 40 Minutes Saturday: Metabolic 20 Minutes Sunday: Rest That is a total of 190 minutes of workouts each week. Just over 3 hours total for some serious results. Plan 2 The next best thing would be to work out three days per week and complete your metabolic workouts at the end of your strength training workouts. It would look like this: Monday: Strength 40 Minutes Metabolic 15-20 Minutes Tuesday: Rest Wednesday: Strength 40 Minutes Metabolic 15-20 Minutes Thursday: Rest Friday Strength 40 Minutes Metabolic 15-20 Minutes Saturday and Sunday: Rest This is a maximum of 180 minutes work each week. Plan 3 If you were very short on time, you could simply perform strength-based metabolic sessions such as density sets three days of the week and still get good results. This plan would look like this: Monday: Strength-based Metabolic 20 Minutes Tuesday: Rest Copyright Fitness Revolution

Wednesday: Strength-based Metabolic 20 Minutes Thursday: Rest Friday: Strength-based Metabolic 20 Minutes Saturday and Sunday: Rest Just 60 minutes of work for the week. Although not optimal it can work for you if you push yourself and set up the workouts properly.

Workout Details
What goes into a metabolic workout? How do you plan one? What exercises are good for metabolic work? There are several different types of metabolic conditioning and workouts. Intervals: Usually set up as a circuit with set periods of time for work and set periods of time for rest. These workouts are very effective for training the entire body and getting the most out of your workouts. Example: A 5-exercise circuit (Squat, Push Up, Lunge, Row, and Mountain Climbers) completed with a 30 second work and 30 second rest interval. Squat for 30s, Rest 30s, Push Up for 30s, Rest 30s, Lunge for 30s, Rest 30s, Row for 30s, Rest 30s, Mountain Climber for 30s, Rest for 30s. You can repeat this circuit up to 4 times for a 20 minute workout. Density Sets: During a density set you will pick 3-5 exercises and complete a set number of reps for each exercise. You will repeat these exercises and rep schemes for a set time. Your goal is to get through as many rounds as possible for each exercise. Example: Squat, Push Up, KB Deadlift High Pull. Complete 8 reps of each exercise. Complete as many rounds as possible in 15 minutes. Complexes: During a complex you will choose 3-6 exercises that flow naturally together. You will use one implement (med ball, barbell, dumbbell, kettlebell) and one weight (5lbs, 10lbs, 50lbs etc) for the entire sequence. Rest for a period of time and repeat. Example: Barbell Complex: RDL x5, High Pull x 5, Front Squat x5, Push Press x 5, Row x 5, Rest 60s.

These are just a few of the ways that you can set up your intervals or metabolic workouts. We will also use a circuit of movements with short rest periods to create the metabolic effect. We have used countdowns, ladders, and many other program design techniques to get great results.

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Metabolic Mayhem
After performing a proper warm up you should pick one of the following metabolic workouts and place it in your workout routine. Burn It Up Buttercup: 1) Push Up x 12 reps 2) Bodyweight Row (TRX Row)x 12 reps 3) Plank x 60 seconds 4) KB Swing x 24 Reps 5) Jump Squat x 24 Reps 6) Side Plank x 40s each side Rest 60s Repeat this sequence up to 5 times Get Dense: 1) DB Front Squat x 8 2) DB Front Squat x 8 3) DB Bench Press x 8 4) Step Up x 8ea 5) Chin Up x 8 6) Abb-wheel Rollouts x 8 Complete as many rounds as possible in 20 minutes 30/30, 40/20, 50/10 Interval Set Up 1) Two Leg Lower Body Exercise 2) Upper Body Pushing Exercise 3) Single Leg Lower Body Exercise 4) Upper Body Pulling Exercise 5) Core or Cardio Exercise Although this is not a specific workout, it shows you how to set up your intervals. You will pick an exercise for each of the indicated movements, complete the exercise for the set period of work (30s, 40s, 50s, etc), and then rest for the given period (30s, 20s, 10s, etc). Repeat the entire circuit up to 5 times. Countdown: 1) MB Slams and Push Ups Copyright Fitness Revolution

2) Jump Squats and Push Ups 3) KB Swings and Rows 4) Burpees and KB Swings 5) Any lower body and upper body combination Perform 10 reps of the medicine ball slam, rest 10 seconds, perform 10 reps of push-ups, rest 10s, perform 9 reps of MB slams, rest 10s, perform 9 reps of push-ups, rest 10s, etc. Complete this countdown of reps for both exercises until you get to 1 rep of each. At rep number 5 of each, you will remove the 10 second rest period and move straight to the next exercise. Turn and Burn: 1) DB Push Press x 12 Reps 2) Shuttle Run x 10 yards (set up two cones 10 yards apart, sprint from one cone to the second, touch the line and sprint back to the first cone, touch the line and sprint to the second cone again) 3) KB Deadlift High Pull x 12 Reps 4) Shuttle Run x 10 yards 5) Cross Body Mountain Climber x 12 reps each leg 6) Shuttle Run x 10 yards 7) KB Swing x 12 reps Rest 60 seconds and repeat 4 times Complexity is Simple: 1) DB Snatch x 10 2) DB Front Squat x 10 3) DB Push Press x 10 4) DB Forward Lunge x 10 ea 5) DB Bent Over Row x 10 6) DB Burpee x 10 Rest 60-90s and repeat Complete all exercises without resting and in sequence. The dumbbells should not leave your hand for the entire set. TRX and KB 1) TRX Push Up to Knee Tuck x 12 reps 2) KB Swing x 30 Reps Copyright Fitness Revolution

3) TRX Row x 12 Reps 4) KB Dead lift x 20 Reps 5) TRX Curl x 12 reps 6) KB Front Squat x 10 Reps Rest 30-60s and repeat 4 times

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