janiejoey
Cathlete
Hoping Cathe will consider this for one of her DVD's in the near future.
This is a Metabolic Training example to lose weight. It has been scientifically proven that this will burn fat and will safely lose at least 2 pounds a week. You have to eat clean. Schuenke MD, Mikat RP, McBride JM.
These are aggressive workouts, and have to be, in order to lose the weight.
From what I understand, you do a full body workout, example only:
1. Stability ball push up to jackknife 10-15 reps
2. Split Squat to low cable row 10-15 reps each side
3. Dumbell front squat to press 10-15 reps
4. Deadlift 5 times, walk 10 yards turn a round and repeat 4 times without stopping.
5. 10 push ups
6. 10 cross body mountain climbers
7. 10 burpees
8. 10 jump squats
9. 10 recline rows
Rest 30-45 seconds between each exercise, perform these one right after the other. Rest 90-120 seconds after the fifth movements and repeat for 4 circuits. This will be done 3 times a week.
Add (twice a week) a High Intensity Anaerobic Interval Training in-between these workouts. Tremblay A, Simoneau JA, Bouchard C.
Add (once a week) a High Intensity Aerobic Interval Training. Talanian, Galloway et al
Then have a rest day and start over again.
I found this information while searching on the internet, in various places.
Other examples would be some kettlebell workouts, they also are metabolic training.
The Metabolic Training, High Intensity Anaerobic Interval Training, and a High Intensity Aerobic Interval Training during the week rotation, has been proven to shed pounds off the body.
I have other examples, if you like, for additional week rotations.
Janie
This is a Metabolic Training example to lose weight. It has been scientifically proven that this will burn fat and will safely lose at least 2 pounds a week. You have to eat clean. Schuenke MD, Mikat RP, McBride JM.
These are aggressive workouts, and have to be, in order to lose the weight.
From what I understand, you do a full body workout, example only:
1. Stability ball push up to jackknife 10-15 reps
2. Split Squat to low cable row 10-15 reps each side
3. Dumbell front squat to press 10-15 reps
4. Deadlift 5 times, walk 10 yards turn a round and repeat 4 times without stopping.
5. 10 push ups
6. 10 cross body mountain climbers
7. 10 burpees
8. 10 jump squats
9. 10 recline rows
Rest 30-45 seconds between each exercise, perform these one right after the other. Rest 90-120 seconds after the fifth movements and repeat for 4 circuits. This will be done 3 times a week.
Add (twice a week) a High Intensity Anaerobic Interval Training in-between these workouts. Tremblay A, Simoneau JA, Bouchard C.
Add (once a week) a High Intensity Aerobic Interval Training. Talanian, Galloway et al
Then have a rest day and start over again.
I found this information while searching on the internet, in various places.
Other examples would be some kettlebell workouts, they also are metabolic training.
The Metabolic Training, High Intensity Anaerobic Interval Training, and a High Intensity Aerobic Interval Training during the week rotation, has been proven to shed pounds off the body.
I have other examples, if you like, for additional week rotations.
Janie
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