If your favorite form of activity includes a treadmill, then you might want to try something new for quicker results. While there is nothing wrong with traditional forms of cardio, (it’s a great exercise) total body metabolic resistance training is the most efficient way to burn fat. Metabolic circuits typically consist of multiple exercises performed in a sequence with little rest between moves. “Research shows that metabolic training burns more calories during your training and it keep your metabolism melting fat for more than 24 hours after you finish exercising“. What’s more, research has found that even when metabolic resistance training sessions burn the same number of calories as aerobic training, resistance Circuit training burns more fat. Research found that working at a fast, explosive pace (as you do with metabolic resistance training) melts almost twice as many calories as slow training, and you have a recipe for a beach-ready body.
If you’ve never tried metabolic resistance training, the quick tempo can be a difficult adjustment, but it keeps your heart rate elevated and the pounds disappearing. To help you with your summer goals, Rahul created a metabolism-boosting workout (seen below).
Best Workout for you:
This three-day program should be performed on non-consecutive days (Monday, Wednesday, and Friday, for example). The workout is split into three separate circuits. Each circuit contains three exercises. Perform one set of each exercise in succession, resting just 30 seconds between moves. Once you finish the third exercise in the circuit, rest and restart the process. After you have completed the circuit three times, then move on to the next group of exercises and repeat the same process.
Just remember that no matter how hard you exercise, you still need to pay attention to what you eat. Rahul recommends a “colorful” diet that includes fresh organic fruit, such as berries, apples and pears, and good sources of fat, such as nuts, seeds, olive oil, avocado, and protein sources that are labeled free range, cage free, grass fed and hormone free.
A1) Dumbbell goblet squats: 3 sets of 10-12 reps. Rest 30 seconds.
A2) Single-arm dumbbell rows: 3 sets of 10-12 reps/side. Rest 30 seconds.
A3) Plank (resting on forearms): 3 sets, hold for 60 seconds.
60 seconds rest and then return to exercise A1 until all sets
B1) Swiss ball hip extension & leg curl: 3 sets of 10-12 reps. Rest 30 seconds.
B2) Pushups: 3 sets of as many reps as possible. Rest 30 seconds.
B3) Jumping Jacks 3 sets of 60 seconds each.
Rest 60 seconds and then return to exercise B1 until all sets.
C1) Standing dumbbell Push Press: 3 sets of 10-12 reps. Rest 30 seconds.
C2) Standing Zottmann DB Curls: 3 sets of 10-12 reps. Rest 30 seconds.
C3) Rock Climbers: 3 sets of 60 seconds each.
Rest 60 seconds and then return to exercise C1.
Once you complete three sets, your workout is done.
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