13Sep

Metabolic Resistance Training

Raise your BMR and melt away fat!

Metabolic Resistance Training

The fitness section of our October newsletter is going to have in depth information about Metabolic Resistance Training. I wanted to give our blog followers a head start on this style of training before the newsletter comes out.

All you need to know right now is that MRT (Metabolic Resistance Training) is for those interested in raising their basal metabolic rates and blasting fat!

Stay tuned for the in depth article in our newsletter that will explain how the MRT process works. We will also discuss and share from the American Journal of Physiology on the statistics associated with combining resistance and cardiovascular training.

Here's your workout challenge! 

 

For the Beginner (less than six months experience working out)

*Note that between every set, you should rest for 30 seconds to 1 minute. 

  • 15 - Squat to overhead press - use weights that are challenging to lift 15 times
  • 10 - Plank row each arm, alternating or 15 suspension row
  • 15 - Push ups with T rotation
  • Elevated split lunge, 15 reps for each leg, use challenging weights
  • Weighted cross over box step ups, 15 reps for each leg
  • 15 - tricep pushups (plank or knee position
  • 15 - Goblin squats w very challenging weight
  • 1 minute - Supine inner thigh ball drops


For the Advanced (very good shape and has worked out for more than six months)

*Note that every set requires 30 seconds to 1 minute rest.

  • 8 - Squat to overhead press - use weights that are challenging to lift 8 times - HEAVY!
  • 8 - Plank row each arm, heavy weights, alternating or 8 suspension row
  • 20 - Push up with T rotation or 10 weighted pushups
  • Elevated split lunge, 8 each leg, use very challenging weights
  • Weighted box stepups, 8 each leg, challenging weights, careful of knees
  • 15-20 - tricep pushups (plank position)
  • 10 - Goblin squats w very challenging weight
  • 1 minute - Supine inner thigh ball drops, knees open OR 1 minute of burpees

 


*As with all exercise plans, please consult with your physician before beginning any new fitness programs. Always remember to warm up, cool down, drink plenty of water and stretch!

**Metabolic Resistance Training is very challenging and not for the faint of heart!

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