In this day and age, we’ve all become used to wanting something, then seeing it delivered, and quickly. We’ve got movies being sent straight to our TVs, “friends” are acquired with the click of a button, and mashed potatoes come from a box. It’s about time our workouts jumped on the Right Now Train.
Metabolic training was introduced to me this week in one grueling 20-minute session by my friend Arthur. The idea is to work at least two major muscle groups (or Metabolic Zones, as they are sometimes called) at the same time. It uses the same full-body, sensational experience as yoga, but it is created with the use of light weights instead of stretches and poses. Metabolic training focuses on using fat as an energy source. It’s melting fat while strengthening your muscles, and the more muscle you’ve got, the more fat you burn. On top of all that, your metabolism spikes for hours after your workout, meaning fat will be stripped off of you and you’ll see mega-fast results.
Below is a starter metabolic training workout. It’ll give you an idea about your strength and endurance levels. Start off with five-pound dumbbells and if you can get through one full set of four exercises without breaking a sweat, move up to seven or eight pound weights.
1) Squats with overhead press. Hold dumbbells at your sides. Squat with your back straight and knees behind your toes, dumbbells touch the floor. Stand up, curl weights and press overhead. Curl back down, return to start. Repeat for 12 reps.
2) Lunges with lateral raises. Stand with dumbbells at your sides. Lunge forward with right leg, knee at 90 degrees. Lift weights out to sides for lateral raise. Lower weights, and return to standing. Alternate lunges for 12 reps.
3) Pushups with alternating rows. (For this exercise especially, I use hexagon dumbbells, as opposed to round-edge ones. They seem sturdier somehow, and nothing about a mid-pushup face plant sounds good to me.) Lie face down, gripping dumbbells shoulder width apart, legs a little wider than that for balance and your toes curled under. Press down into the dumbbells and push up until your arms are straight. Pull one dumbbell up to chest level, your elbow as high as you can. Return dumbbell to ground. Do another pushup and repeat with other arm. Repeat for 12 reps, six on each arm.
4) Wall sits with bicep curls. Stand and put your back against a wall and sink down until your knees are at 90 degrees. Do 12 reps of bicep curls.
This is one set. Do three sets and let yourself completely recover between sets. If you’ve got time, or the urge, add a 20 minute jog for cardio. It’s such a quick and powerful workout that you can squeeze it in after dinner and before Glee!