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MISSION: METABOLISM

Discover How to Fix the 7 Deadly Workout Sins to AchieveMetabolic Breakthrough

BJ Gaddour, CSCS&

Shaun Jones, MA, CSCS, CES, USAW



What is metabolism?

Metabolism is the sum of all chemical processes that take place inthe human body to sustain life. Though metabolic rate is largelydetermined by genetics, there are various ways to increase metabolicrate (the speed of your metabolism) through exercise, nutrition, andsupplementation.

Deadly Workout Sin#1- Performing daily body part workouts

We can thank the drug-abusing bodybuilding world for the concept oftraining one body part per day for best results. The reality is thattraining your whole body more frequently will result in biggerstrength and muscle gain, greater fat loss, and more metabolicboosts than training each muscle group once per week– and thescience supports this.

I think it’s safe to say that most people do NOT want to look likethis…

It’s critical to understand that the more muscle you have the greater



your resting metabolic rate (RMR). Your RMR is the total number ofcalories you burn every day regardless of activity and adding severalpounds of lean muscle mass will result in an additional daily calorieburn of up to several hundred extra calories per day. This translatesinto an awesome fat-smashing snowball effect over the course ofweeks, months, and years.

Another benefit of having more muscle is that your body’scarbohydrate tank gets bigger. The human body has a limited abilityto store glycogen (sugar) in both your muscles and liver before itspills over and leads to unwanted fat gain. However, by buildingmore muscle through high-intensity training your body cansubsequently store more sugar, you can consume more totalcarbohydrates before you begin to gain fat and smooth out and yourbody will revert to using more fat for fuel.

Deadly Workout Sin#2- Performing marathon workouts lasting 60minutes or longer

I’m not sure what it is about our society that thinks its cool to dothings for an incredibly long period of time. The best example of thisis the typical college student who brags friends about pulling anall-nighter to cram for an exam. In reality, best results would havebeen achieved by spreading out that studying over the course of thesemester. I’d be lying if I said I’ve never procrastinated beforemyself as I’m writing this article the day before its due date-- butdon’t tell my editor, wink.

Fitness is no different. What do most people who want to loseweight do? They either sign up to run a marathon and/or join a gymto do endless hours of cardio on a treadmill, elliptical, bike, or stepmachine.

On a side note, if I ever see you “getting your cardio-on” whilereading a magazine or checking your email I will slap you in themouth.

Why so harsh??

Well, a landmark aerobic training study determined that 45 minutesof steady state aerobic training 5 days per week had zero effect overdieting alone when it came to weight loss— that’s 45 hours ofactivity for nothing! However, the lack of results wasn’t solely due tothe length of the workouts, but also the low-intensity nature ofthese workouts.



45 hours of long, slow, boring cardio is proven to provide ZEROweight loss over dieting alone!!

In addition, long, drawn out workouts have diminishing returns andcreate a negative hormonal environment in our bodies. That’sbecause during one-hour plus exercise bouts our body enters survivalmode and releases a called cortisol that both causes muscle loss andresults in fat gain in trouble spot areas.

Muscle-building hormones like testosterone are maximized in about a30-minute high-intensity workout window. It is at about the45-minute mark that anabolic hormones begin to fall as theircatabolic counterparts, mainly cortisol, simultaneously begin to rise.

The bottom line is that shorter, more focused and intense workoutsproduce better results than one hour plus marathon sessions. If youhave to workout for longer than 30-45 minutes to feel satisfied thanyou probably weren’t working hard enough in the first place or youwere committing some form of the other deadly workout sins.

Deadly Workout Sin#3- Using single-joint isolation exercises thataddress only one plane of movement

Single-joint, isolation exercises involve the use of only one joint at atime. Though single-joint, isolation exercises may result in a better“burn” in a specific muscle, it doesn’t mean that they are providingthe optimal muscle-building stimulus when compared to theirmulti-joint, compound counterparts.

How often do you find yourself doing this movement during theday?? Yep, not too functional ;)

Multi-joint, compound exercises involve functional movementpatterns that occur in the real world across multiple joints at thesame time thus resulting in greater total muscle activation, fat loss,and muscle growth. For our purposes, there are six foundationalmovement patterns that comprise the ultimate total body metabolicworkout:



Hip-Dominant: Any exercise that primarily targets your posteriorchain (glutes, hamstrings, and spinal erectors) including exerciseslike deadlift, step-up, hip extension, and swing variations.

Push: Any exercise that primarily targets the front side of your upperbody and triceps and involves a pushing pattern in either thehorizontal or vertical plane. Classic examples include push-up, chestpress, dip, and overhead press variations.

Knee-Dominant: Any exercise that primarily targets your quadricepsincluding double and single-leg squat and lunge variations.

Pull/Scapulothoracic: Any exercise that primarily targets thebackside of your upper body and your biceps and forearms andinvolves a pulling pattern in either the horizontal or vertical plane.Classic examples include rowing and pull-up variations.

Pillar- Integrated Shoulders, Hips, and Core: Any exercise thatprimarily targets the stabilizers of your shoulders, hips, and core.Classic examples include front, side, and back pillar or plankvariations.

Total Body: Any exercise that integrates any combination of theaforementioned movement patterns or simultaneously calls uponyour upper and lower body.

So now that we know the importance of training movement patterns(not body parts) with multi-joint, compound exercises, let’s notforget about the importance of incorporating exercises that occuracross multiple planes of movement.

Too often people perform exercises in only one plane of movement,typically the sagittal plane that encompasses movement up anddown and front to back and divides the body into left and righthalves.

However, movement in life and athletics occurs in three planes ofmotion: sagittal, frontal, and transverse. Frontal plane movementsoccur side-to-side and divide the body into front and back halves.Transverse plane movements occur in a rotational manner and dividethe body into upper and lower halves.

Performing exercises in all three planes of movements best ensuresoptimal strength, functional carryover, muscle gain, and propermuscular balance. This in turn improves posture and injury reduction.



Deadly Workout Sin#4- Using low-intensity work periods lasting 2minutes or longer to burn fat

Women have the relentless tendency to perform endless hours ofcardio and if they do use weights they tend use loads that are solight that they might as well not even bother—so small that they canbarely be seen by the naked eye.

The smaller the weights, the smaller the results!!

To be clear, women never have to worry about gaining too muchmuscle. Using heavier loads and more intense efforts will just resultin greater calorie burning, a faster metabolic rate, and a tighter,more toned and athletic physique.

We’ve already established that aerobic training has zero effect onweight loss over dieting alone, so we know that a power walk or slowjog will just not cut it.

For the best real world example of which style of training is best forlean muscle gain and fat loss, just look at the body of sprinterversus the body of an endurance athlete. Sprinters are not only moremuscular but actually have a significantly lower body fat percentagethan endurance athletes. Though I’ve seen lots of overweightdistance runners and walkers in my day, I have never seen anoverweight sprinter. That has to count for something and again thescience supports this anecdotal evidence.

Studies show that repeat efforts of 30-second maximum effort workperiods with full recovery provide the same improvements in fitnessplus greater weight loss than 90-120 minutes of cardio.

30-60 second work periods are glycolytic in nature meaning that theyburn the sugar stores in your muscles at optimal rates. The moresugar you burn during your workouts the more body fat you will burnin the hours and days between your workouts.

Second of all, it is generally accepted among fitness experts thatmaximum muscle growth occurs when performing exercises withheavy loading and a time-under-tension lasting 30-40 seconds.



Lastly, high-intensity anaerobic work periods of 30-60 seconds alsocreate the optimal hormonal environment for fat loss by releasinghormones knows as catecholamines (mainly adrenaline). This surgeof adrenaline mobilizes body fat, particularly in the stubborn areas.

The bottom line is that intensity is the only thing that truly makesyour body change. If you take one thing away from this article, Ihope it is this!

Deadly Workout Sin#5- Performing straight sets of a single exercise

It takes about three to five minutes following intensive exertion foryour body to completely recover and get ready for another bout ofmaximum effort without any significant decreases in performance.However, there is a very simple way that we can maintain peakintensity while allowing for full recovery: perform alternating sets ofnon-competitive exercises, ideally in a circuit format.

Previously we outlined that there are six basic movement patternsthat make up any sound training plan. So let’s build ourselves a killersix-exercise metabolic circuit using 30-second high-intensity workperiods where we allow for about 15 seconds of rest and transitionbetween exercises and a 60-second rest and transition at the end ofthe circuit:

1- Hip-Dominant Exercise @ 30 seconds on, 15 seconds off2- Pushing Exercise @ 30 seconds on, 15 seconds off3- Knee-Dominant Exercise @ 30 seconds on, 15 seconds off4- Pulling Exercise @ 30 seconds on, 15 seconds off5- Pillar Exercise @ 30 seconds on, 15 seconds off6- Total Body Exercise @ 30 seconds on, 15 seconds off

Let’s examine the beauty of what we just did here:

- In approximately five minutes, the circuit format allowed us toperform all six exercises that comprise a whole body workout versusjust completing one set of a single exercise.

- By alternating between non-competitive exercises in a circuitformat, we are able to achieve maximum intensity while allowing fora full recovery

- In only 20 minutes, we can complete four rounds of this whole bodycircuit and be done for the day while we’d just be starting our secondset of the second exercise in straight set format



Clearly the circuit format is by far the most time-efficient approach.Plus studies show that circuits can burn over 500 calories in only 20minutes and elevate metabolism up to 38 hours post-workout.

From a personal standpoint, when I was a young and stupid footballplayer I used to workout for two to three hours at a time using thestraight set format. It was always incredibly mentally draining toknow that half of my day would be eaten up every time I worked out.Strangely enough, I had a lot of extra body fat for someone who wasworking out for several hours a day— that’s weird, right?

Now that I’m not as young and a little less stupid (I think) and I amthe owner of several fitness companies, the only workouts I currentlyhave time for are metabolic workouts that have me in and out in 30minutes. Today I maintain a single-digit body fat percentage and it’sall due to these circuits and a sound diet.

Deadly Workout Sin#6- Using long rest periods of 2 minutes ormore between exercises

Most fitness enthusiasts take way too much rest time during theirworkouts, often in excess of five minutes. Now, if your goal ismaximum strength and power, then three to five minute completerecovery periods have their place.

Sitting and chatting make for great post-workout activities but haveno place during a productive workout!!

But chances are, if you’re like most of the general population, youcould care less about how much you can bench or squat and are morefocused on having the lean, muscular build of a Men’s or Women’sHealth model.

Most people can afford to lose some fat and gain some muscle andthe key to doing so is to maximize training density. Densitydescribes the amount of work completed per unit of time. Densityalso happens to be the biggest primer for fat loss because the morework you can complete in the same amount of time or less the leanerand more muscular you will be.

How do we accomplish this? We do this by reducing our rest periodsbetween exercises because rest periods lasting 30-60 seconds or



less resulted in the greatest growth hormone response. Growthhormone is one of the most powerful fat-burning and muscle-buildinghormones in your body.

Look no further than the world famous Tabata Study for thefat-burning, metabolic-boosting benefits of high-intensity workperiods combined with short rest periods. In this groundbreakingcycling study, researchers discovered that only four minutes of a20-10 interval protocol (20 seconds of maximum effort followed by 10seconds of rest) provided greater fat loss and conditioning than 60minutes of steady state cardio.

Now one of the problems with this study is that in the real worldmost people aren’t able to perform multiple bouts of max effort forthe same exercise with short rest periods.

However, by employing a circuit training format where you performalternating sets of non-competitive exercises, we can maintain thehigh-intensity work periods in conjunction with the short restperiods.

Deadly Workout Sin#7- Performing the same fitness routine for sixweeks or more

This one is pretty straight forward- if you perform the same workoutroutine day in and day out, week in and week out, your body willstop changing and you will hit a dreaded plateau.

Now keep in mind that if you are sedentary and haven’t exercised inyears (if ever), absolutely anything you do in the gym will elicit apositive response.

If you exercise with heavier loads, your body will respond by gainingmore muscle.

If you employ shorter rest periods between sets while maintainingthe same total work output, your body will respond by improvingconditioning and melting unwanted body fat.

If you perform a new exercise altogether that challenges your body ina very unique way, your nervous system will quickly figure out how tomaster this movement resulting in increased performance.

The human body is a smart and efficient machine and will quicklyadapt to any training plan that you throw its way. Within the firsttwo to three weeks of any new training program you will notice thebiggest improvements in your performance and physique. However,



the human body is constantly striving for homeostasis and efficiencyand after performing the same program for about four weeks thereare diminishing returns.

That’s why it’s critical to change-up your fitness routine every month.By simply tweaking a couple of variables in your training plan, likeyour exercise selection, exercise order, work periods and restperiods, etc., you provide a new stimulus that will force your body tochange and prevent dreaded plateaus.

Have you been looking to the fitness Gods for answers to yourfrustrating training plateaus??

New exercises require more mental and physical energy to performthus burning more calories and causing a greater metabolicdisturbance and this is exactly the type of stimulus your body needsto break out of any fitness rut.

In addition, let’s not forget about the mental component: The brainneeds variety and performing the same routine for extended periodsof time will decrease motivation.

What I’ve discovered with my campers is that if I simply swap in newexercises and move to a different interval training protocol everythree to four weeks I can constantly keep their bodies changing andperformance continues to improve.

How “Metabolic” is Your Workout?

Please reference the chart below to assess the current metabolicstatus of your fitness routine. If your main goal is to improve your

body composition (burn body fat and build lean muscle) and revampmetabolism then you absolutely must structure your workouts to fall

under the metabolic breakthrough column.

Metabolic Rut Metabolic Breakthrough

Training Split Daily body part workouts3 total body workouts perweek with ideally 48hours

between workouts

60 minutes or more 3045 minutes or less



Length of Workout

Exercise SelectionSinglejoint, isolation

exercises that address only 1plane of movement

Functional multijoint,compound movement patternsthat address all 3 planes of

movement

Exercise Intensity Lowintensity work periods of2 minutes or longer to burn fat

Highintensity work periods of3060 seconds or less to burn

sugar

Rest Periods Long rest periods of 2 minutesor longer

Short rest periods of 3060seconds or less

Exercise Order Straights sets of a singleexercise

Circuit Training:Alternating sets of

noncompetitive exercises

Periodization Perform the same fitnessroutine for 6 weeks or more

Progress to a new fitnessroutine every 34 weels



Putting It All Together

Now that we’ve outlined the seven keys to metabolic breakthrough,let’s put it all together in a readily usable metabolic training programso you can start cranking it today!

A Metabolic Workout features a total body workout that employs highintensitywork periods with short rest periods in an alternating set or circuit format thatcombines the musclebuilding benefits of resistance training with the fatburningbenefits of interval training. The result is a killer bootcampstyle workout that willsupercharge metabolism for up to 48 hours postworkout, tone and tighten yourwhole body, blast stubborn fat, and get you into the best shape of your life with onlythree 30minute express workouts per week.

If you recall from the Gibala study, it was determined that 30-secondmaximum effort work periods followed by four minutes of rest for 20straight minutes resulted in identical fitness improvements andgreater weight loss than 90-120 minutes of aerobic training. Bybuilding a circuit of non-competitive exercises we can allow for thissame full recovery, and thus peak intensity, by the next time wereturn to the original exercise.

Furthermore, we demonstrated that 30-second max effort workperiods provide both a big-time metabolic boosting muscle-buildingstimulus plus deplete your body’s sugar stores at optimal ratesforcing it to burn more fat during recovery period and in the hoursand days between workouts.

In addition, I outlined the Tabata study which found that a 2:1negative work to rest ratio found in a 20-seconds on, 10-secondsfour-minute high-intensity interval training protocol resulted ingreater fat loss and conditioning than 60-minutes of steady statecardio. Short rest periods increase training density and produce agrowth hormone response that boosts whole body fat-burning andlean muscle gain.

However, I have found that for most de-conditioned beginners,20-second work periods do not allow for a sufficient amount of timeto adequately perform enough muscular contractions for optimalresults and that 30-second work periods are a much better timeframe to best accommodate people of all fitness levels. Using this2:1 negative work to rest ratio for 30-second work periods meansthat we would employ a 30-15 interval protocol with 15 seconds ofrest between exercises.

Ladies and gentlemen, without further adieu, below is what I’ve



discovered to be the ultimate metabolic experience…



30-15 Six-Exercise Metabolic Circuit- 20 Minutes: Alternatebetween 30 seconds of work and 15 seconds of rest for each exercisein the following 6-exercise circuit followed by a 60-second rest andtransition between circuits. Perform up to 4 total rounds for a20-minute total body workout.

Station# Exercise Variation1 HipDominant Variation2 Push Variation3 KneeDominant Variation4 Pull Variation5 Pillar Variation6 Total Body Variation



For ONLY $47, get instant access to a done-for-youhome/travel fitness program featuring a digitalbootcamp-to-go based on the aforementioned

metabolic breakthrough protocols!

This program comes complete with custom interval trainingworkout music mp3 soundtracks that tell you exactly what

to do and custom instructional workout mp4 videosshowing you exactly what to do- just press play and crank

that metabolism through the roof!

All downloads can be uploaded to your iPod (or mp3 player) andiPhone (or smartphone) for global accessibility!!



Click the link below (or copy and paste it into your browser) tolearn more and to listen and view audio and video samples:

Shaun Jones, MA, CSCS, CES, USAW

Owner / 9 Yards Fitness, LLC

[email protected]

Shaun has been in the fitness industry for over 13 years. He

has the experience, knowledge and patience to help anyone to

reach their fitness goals. He earned a Bachelor of Sciences

degree in Sports Management with a minor in Business Administration from Methodist

University in Fayetteville, North Carolina as well as a Master of Arts in Religion from Gordon

Conwell Theological Seminary with a concentration in Counseling. Shaun is a Certified Strength

and Conditioning Specialist through National Strength and Conditioning Association, a

Corrective Exercise Specialist through the National Academy of Sports Medicine and a USA

Weightlifting Level 1 Sports Performance Coach.

While in college Shaun played varsity football at Methodist University in Fayetteville, North

Carolina from 1996-2000. He also worked as an assistant football coach at Methodist University

and Taylor University where he coached linebackers and assisted with the strength and

conditioning programs at both universities. Shaun specializes in a number of different areas

including; postural assessment and corrective exercise, athletic performance enhancement,

functional training, general weight loss and post-menopausal weight loss, as well as advanced

program design. He also works as an instructor in the Continuing Education Department at

Coastal Carolina Community College, teaching the NASM Certified Personal Trainer certification

course



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