Hey Everyone, Are you a type of person that loathes doing lots of cardio when it comes to fat loss? Well good news, we have something that you can add to your workout routine. However, the one thing that always needs to be in check and you need to be consistent with is your nutrition. Nutrition is going to be the KEY component your physique goals, both for lean muscle gain and fat loss. Next should be strength training and then adding cardio (various types) into the mix.
Think of it like this: Nutrition: is the cake. Strength training: is the icing in between the layers and on top of the cake. Cardio: is the the sprinkles.
Alright, so now to the point. Building lean muscle through strength training allows you to burn more calories. But, wouldn't it be great if you could add something in addition to your workouts that would allow your body to burn more calories for up to two days after you workout? It won't take much time but it is a challenge. What are we talking about? Metabolic Finishers!!! These workouts incorporate 4 movements that challenge your whole body to create a butt busting complex that will leave you at it's mercy. Ok, maybe not mercy but you will definitely see why we call call them butt busting.
What are metabolic complexes? They are essentially a circuit of exercises that require you to use only one piece of equipment (e.g. barbell, dumbbell, etc.). These are also great if you are short on time, in a busy gym, or have limited space.
How to incorporate metabolic complexes:
Use the heaviest weight to complete the reps ensuring that you are moving quickly with control of the weight.
Choose weights that challenge you and push you.
Perform 8 to 15 reps per exercise.
Perform 3 to 5 sets per complex.
Keep track of the weight you use, the reps you hit, and the number of sets you complete each time you perform the complex. Challenging your numbers the next time around.
No rest between exercises unless you are completely out of breath.
Rest from 90 seconds to 3 minutes between complexes
Be organized with the workout so you aren't looking around for equipment and keep the integrity of the complex.
Give this circuit below a try at the end of your next workout. Start by adding one session a week and slowly add one a week, adjusting to your results. Here is an example of a metabolic complex
Barbell Complex:
Reverse Lunge
Overhead Push Press
Bent-over Row
Romanian Deadlift
Dumbbell Complex:
Dumbbell Squat
Renegade Row
Walking Lunges
Free standing One Arm Rows
Give these a try! Tag us in one of your workout pictures on Instagram and give us your feedback. Good luck!!!
Jasmine & Troy Apex Physiques