Training Manual - Amazon Web...

Metabolic Mayhem®

Training Manual

By

Benjamin Teal

Middle Management® and WeBe23, LLC

http://www.MetabolicMayhem.net

http://www.metabolicmayhem.net/

Metabolic Mayhem®: Training Manual™

© 2012 Benjamin Teal - All Rights Reserved. http://www.MetabolicMayhem.net

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Contents

Foreword .................................................................................................... 6

Principles of Metabolic Mayhem® training ....................................................... 8

Overview: The Eight Components of Metabolic Mayhem® Training ....................... 9

Metabolic Moves™ ...................................................................................... 9

Checklist: How Metabolic is the Move?..................................................... 11

Example Metabolic Moves™ ..................................................................... 12

Metabolic Muscle™ ................................................................................... 12

Metabolic Shred Circuits™ ......................................................................... 13

Metabolic Intervals™ ............................................................................... 13

Active Rest ............................................................................................. 14

Morning Metabolic Motivators™ ................................................................ 15

Metabolic Minutes™ .................................................................................. 16

Metabolic Shape Circuits™ ......................................................................... 16

Sum of the Parts is Greater than the Whole, Or Maximizing minimal time............ 17

Metabolic Mayhem Workouts ....................................................................... 21

Metabolic Muscle™ ................................................................................... 21

Metabolic Shred Circuits™ ......................................................................... 24

Metabolic Intervals™ ............................................................................... 26

Morning Metabolic Motivators™ ................................................................ 29

Metabolic Minutes™ .................................................................................. 31

Metabolic Shape Circuits™ ......................................................................... 34

Metabolic Mayhem® Workouts ..................................................................... 35

Safe Training 101 .......................................................................................... 36

Appendix ....................................................................................................69



Foreword

Welcome to the training manual. In this section of the training, you are going to

get an overview of both the types of workouts in Metabolic Mayhem® as well as

the three types of sets and reps schemes that have been extremely successful for

me.

You'll also notice that the exercises themselves are pretty basic. I don't think you

need to hang upside down from elastic bands to burn fat. I don't want you to

spend a lot of time learning how to squat while balancing on a ball. You're too

busy for that garbage. I want you to get to work!

Pay particular attention to the middle section of the manual. There has been some

interesting research on what I am going to call "macro-interval" training. Many

people believe you have to set aside a consecutive hour (or more) to work out

every day. This research stands that notion on its head, and is a near miracle for

people like me and you who don't live in a gym and have actual lives to tend to.

The second half of this manual is the day-by-day workout plan with mandatory

and optional components for each day. The exercises and format don't vary from

week to week; however, we cycle through the three type of sets and reps schemes

twice (week 1 and 4 are the same, 2 and 5, and 3 and 6). This keeps your body

guessing and creates Metabolic Mayhem®.

Here’s to your success, and always remember…

Your Body IS Your Business!

Ben



Principles of Metabolic Mayhem® training

There are a few things that I want you to be able to accomplish with Metabolic

Mayhem® training.

1. Incinerate Fat

2. Maintain and Build Muscle 3. Provide Flexibility

4. Provide Options Based on Personal Goals

First and foremost, I want you to incinerate ugly, unwanted body fat. That goes

without saying.

Secondly, I want you to be able to do that while maintaining (and even building)

muscle, It looks good, and it's incredibly metabolically active, which aids with

number 1.

I know that if you are like me at all, you are incredibly busy. Whether you are

chained to a desk, you're shuttling kids around, sitting in traffic, or any of about a

million other things, you can't always block a solid hour a day for exercise. So I

wanted to give you a truly flexible program that allows you to maximize the time

you have, whether that is 10 minutes here and there or a solid 1.5 hours.

Speaking of flexibility, we don't all have exactly the same goals. Most of you want

to torch belly fat. Some of you want to work on your "beach" muscles as well. So I

wanted to give you options. In finance, options have intrinsic value. The more

option you have, the more valuable the position.

This is truly a plug and play system. There are guidelines, of course. If you stick to

the guidelines, you will shed fat incredibly fast and truly change the way you look.

If life gets in the way, stick to the mandatory workouts and add in the optional

ones when you can. Progress will be slower, but still quite significant.



Overview: The Eight Components of

Metabolic Mayhem® Training

There are eight components of Metabolic Mayhem® Training. Five are required

and three are optional.

We will cycle through the required components in a fairly rigid schedule; however,

even within this schedule, you're getting maximum flexibility. Add the three

optional components when you have time.

Of course, fully integrating all eight provides the maximum fat burning effect.

The five required components are:

1. Metabolic Moves™ 2. Metabolic Muscle™

3. Metabolic Shred Circuits™ 4. Metabolic Intervals™

5. Active Rest

The three optional components are

1. Morning Metabolic Motivators™

2. Metabolic Minutes™ 3. Shape Circuits™

Let's walk through and overview of each one.

Metabolic Moves™ The key to really maximizing your metabolism is to include one of the large muscle

groups (chest, lats, legs) and include as many muscles and joints (particularly the

shoulders and hips) as possible in the movement (and during your routine – this

will be a recurring theme).

Let's choose a simple bodyweight exercise as an example to see if it can be

considered a Metabolic Move™.

Imagine a push-up type movement. The primary muscle being worked is your

chest. Your abdominal muscles and back muscles are tight to keep your body in



the plank position. When you lower and raise your body you’re using your chest,

the front of your shoulders and your triceps as well as your upper back (to a lesser

extent). Your shoulder and elbow joints are engaged. Finally, you’ll likely also be

contracting your legs and glutes as you perform the movement to keep your body

rigid.

So does it pass the Metabolic Moves™ test? Yes. It uses one of the large muscle

groups (chest), it includes many muscles (chest, shoulders, arms; as well as

support from your abs, back, glutes and legs), and it includes one or more of the

main joints (shoulders) and is a multi-joint movement (shoulders and elbows).

When a movement uses multiple major muscle groups it’s often called a

“structural and compound exercise.”

A compound movement uses several muscle groups. A structural movement

means your spine is engaged in the exercise. Generally if your spine is engaged,

then your legs are working. A “back squat” is an example of a movement that

engages your legs and your spine in the movement.

Now contrast the basic push-up with a bicep curl. When you do a bicep curl you’re

really only working that one muscle. Not much energy is required to perform that

single movement – certainly not as much as a squat or a push-up.

Why does this matter?

In addition to burning more calories faster and burning them long after your

workout is over, it’s important to consider the functional effect of your exercises.

Functional movements are exercises that simulate every day “real life” activities.

For example, when you stand up out of a chair or sit down on a chair you’re

performing a motion that the squat exercise simulates. When you pick up a large

bag of pet food, you’re doing something that a dead-lift exercise simulates.

Functional movements are compound movements. They utilize several muscle

groups at once. It’s rare that you perform a movement in your daily life that

isolates a single muscle. Our bodies just aren’t designed like that. Therefore,



there’s tremendous benefit to following a fitness program that supports working

your large muscle groups together as you would in real life.

Let’s take another real world example. Imagine you’re walking into a friend’s home

and their small cat, dog or toddler comes to greet you. You squat down to get to

their level and say hi. This squat movement is a compound movement. You

engage muscles in your lower body and core, including your quadriceps,

hamstrings, calves and glutes. You also use your low back and lower abdominal

muscles. Try it right now and you’ll see. When you squat you’re using many large

muscle groups in conjunction.

What’s the largest muscle group in your body? It’s your legs right? Your glutes,

quads, hamstrings and even your calves all work together to perform most

movements your body makes. They’re the largest muscle group and they burn the

most calories during and after your workouts. You’ll notice, as you work through

the Metabolic Moves™ listed below, many of them focus on using your legs.

Checklist: How Metabolic is the Move? This checklist is a blunt instrument to give you general guidelines on the relative

metabolic worth of various exercises. Don't get too caught up in the numbers, but

rather the relative direction of those numbers. The concept is far more important

than whether an exercise scores a 5 or a 6 on this scale.

Does the exercise include one or more of the three major muscles as primary movers (chest, lats or legs)?

Give it 1 point each for chest and lats and 2 points each for the major leg

muscles (quads, hamstrings and glutes).

Does the exercise include multiple muscles?

Give it 1 point for each mover muscle group other than the big 3 (a push up

would score 2 additional points here – 1 for shoulders, 1 for triceps).

Does the exercise include one of more of the major joints (shoulders or

hips)?

Give it 1 point for shoulders and 2 points for hips.



Does the exercise include multiple joints?

Give it 1 point for each joint other than shoulders or hips.

Any exercise that gets at least 5 points I would consider "metabolic". Clearly,

though, some moves are more metabolic than others.

A push-up, for example, would get only 5 points; a bodyweight squat would get 7.

A burpee would get a 9; a burpee with a push-up get you to 11; add a jump at the

end and get to 12; a pull-up after the jump and you are at 13.

Example Metabolic Moves™ Here is a partial list of recommended Metabolic Moves™:

Burpees (and variations: with a push-up, with a jump, with a pull-up, etc.)

Squats (and variations: goblet, prisoner, wide stance, narrow stance, etc.) Deadlifts (and variations: bodyweight, dumbbell, barbell, sumo, etc.)

Pull-ups (and variations: chin-ups, wide-, narrow-, and neutral-grips, etc.) Mountain Climbers

Olympic Lifts (cleans and snatches) Presses (bodyweight and weighted variations: push-ups, bench presses,

shoulder presses, etc.)

You'll see these types of moves used throughout the the Metabolic Mayhem®

system. You won't be able to escape them; their very tightly integrated into each

element of your workouts.

Metabolic Muscle™ Metabolic Muscle™ workouts are the core of your training. In a nutshell, they are

supersets and tri-sets that use roughly the same basic load (weight), and they are

performed consecutively with little to no rest between exercises.

These groupings are called complexes. Each complex will contain at least one

Metabolic Move™ and often more than one.

You'll experience three types of Metabolic Muscle™ workouts:

Volume Based: Complete a defined number of reps and immediately move to the

next exercise, before resting at the end of each complex.



Time Based: Complete as many reps of each exercise as you can in a defined time

period and immediately move to the next exercise, before resting at the end of

each complex.

Time-Volume Based: Do a fixed number of reps of each exercise within a specific

amount of time. For example, do 10 reps of each exercise every 2 minutes. The

faster you finish the exercises, the longer your rest period.

Using these three methods allows you to keep the total number of exercises

needed to do a Metabolic Muscle™ routine to a minimum, while allowing for

significant variation in each workout.

There are two Metabolic Muscle™ workouts included in this manual; when you

combine them with the three types of workouts, that's a total of 6 different

workouts to choose from.

Metabolic Shred Circuits™ Metabolic Shred Circuits™ are designed to either finish off your workout (mini-

circuits) or to be stand-alone workouts (max-circuits).

They use resistance training to mimic cardio work. The best part is because each

exercise uses a different body part, you can keep intensity higher for a longer

period than during normal cardio workouts.

The circuits I recommend are bodyweight circuits that can be done pretty much

anywhere, so you don't need to waste a lot of time driving back and forth to the

gym. You can do them in your living room, bed room, or as I've been known to do,

out in the driveway.

Other than the size of the circuit (generally 5 or 10 exercises), you'll really only

see the three types of Metabolic Shred Circuits™: Volume Based, Time Based and

Volume-Time Based. However, the primary format we will use is the Time Based

routine.

There are two mini- and one max-circuits included in this manual.

Metabolic Intervals™ Metabolic Intervals™ are variations on high-intensity interval training methods.



With Metablic intervals, you can burn more calories in a shorter amount of time

and you get all of the benefits of the “after burn.” You burn more calories when

you speed up and slow down than it would if you exercised the same amount of

time at a steady pace.

During the high intensity work phases, you’re basically sprinting, which is an

anaerobic exercise (same as weight training). As a result, your body has to work

harder after your exercise is over to repair your muscles, similar to weight

training. Therefore you get all of the benefits of the "afterburn."

Many Metabolic Intervals™ use a negative work to rest ratio to put this process

(calorie burning and the "afterburn") into overdrive.

We will vary the length and sequence of the intervals; however, I generally leave

the choice of equipment up to you.

The routines are based on the Perceived Exertion scale (found in the appendix of

this manual). You will get two Metabolic Interval™ variations.

Active Rest You are going to take advantage of the elevated afterburn effect – when your body

is burning fat after your workouts are complete – by increasing your active rest.

Most of the time, this can be a brisk walk. However, it can be on the elliptical

trainer or on a bike.

When you do high intensity interval training or metabolic weight training, you rely

largely on your anaerobic systems for energy. That means that you burn glucose

(carbohydrates) as your primary source of fuel during the workout.

However, after the workout, as your body repairs your muscle and tries to return

to baseline, your primary fuel source becomes fat.

Now, during aerobic training (moderate intensity training), your body burns

primarily fat.

You are going to layer on some moderate intensity aerobic training (active rest)

during your "after burn" window. This is where the magic happens.



The point is to not only increase total calories burned, but also calories burned

from fat. As you'll see in the Sum of the Parts section below, you don't even need

to get all of your active rest components in at the same time – they can be as

short as 10 minutes!

Morning Metabolic Motivators™ Let's talk for a minute about timing and maximizing the effect of Hormone

Harmonics™.

when you exercise on an empty stomach that not only do you burn more calories

from fat during the exercise itself, but by raising growth hormone levels during a

mini workout in the morning, and then following your regular routine later in the

day, you may increase your ability to shed fat 24-hours per day.

However, there is a downside to pre-breakfast cardio. First, too much exercise and

you can spike a fat stress hormone called cortisol. Cortisol helps maintain blood

sugar by breaking down everything, including proteins. Where does it find these

proteins? In your muscles, of course. And if your goal is to create Metabolic

Mayhem such that your metabolism is primed to incinerate fat, this isn’t a good

thing.

Like growth hormone, cortisol production increases with exercise intensity. That is,

the harder and longer you exercise, the more cortisol (and growth hormone) you

produce.

While your body produces cortisol primarily as a reaction to exercise intensity,

growth hormone has a time component as well. You can get up to a 300%

increase in growth hormone production in the first 10 minutes of exercise. There

are diminishing returns for growth hormone production for every minute

thereafter.

As far as intensity is concerned, you should target about 60% of your VO2max. At

60% VO2max, the amount of cortisol in your blood is relatively steady, especially

with a short bout of exercise. Growth hormone, however, can increase up to

1,000% at this exercise intensity.

The sweet spot, in my option, seems to be 10 to 15 minutes of moderately intense

exercise using a few core Metabolic Moves™ first thing in the morning.



In addition, as you'll read in the Sum of the Parts section below, adding an

additional 10 minute workout in the morning can really accelerate the fat melting

process.

The point of this is simple, if you don’t keep your hormones in harmony, you could

be defeating the purpose of the exercise. That’s why the Morning Metabolic

Motivator™ routines in Metabolic Mayhem® are designed to be short and

moderately intense. So, to summarize: you should incorporate a Morning

Metabolic Motivator™ workout into your routines to:

1. Get the day started right and get a sense of achievement by moving in the

morning with a quick workout, use more fat as fuel for your workouts, 2. Get an initial spike in growth hormone and increase the chances of elevating

growth hormone up to 24-hours when combined with your normal Metabolic Mayhem® routines,

3. All while minimizing cortisol production.

You're getting 3 Morning Metabolic Motivators™ in this program to choose from.

Metabolic Minutes™ One of the primary principles of Metabolic Mayhem® is getting in exercise where

you have time... even if that time is only a minute.

Welcome to the Metabolic Minute™. These are Metabolic Moves™ that you can do

anywhere that will get your heart pumping, clear your head, and increase your

calorie burn, all in as little as 60 seconds.

You can do these Metabolic Minutes™ as often as you'd like. Obviously, the more

the merrier.

One of my favorite techniques is to bookend them around a brisk 10 to 20 minute

walk during the day.

You're getting 5 Metabolic Minute™ workouts.

Metabolic Shape Circuits™ The vast majority of Metabolic Mayhem® workouts are centered around the big

muscles (chest, lats and legs) and are total body workouts. This is to maximize

your fat loss. However, if you're like me, you like to work on the "show-off"



muscles: biceps, triceps, calves, forearms, traps... you get the idea. You want to

really change your shape and take your body to the next level. These mini-circuits

work the smaller muscles that are often associated with a top-notch physique.

For you, I've included two Metabolic Shape Circuits™. These are completely

optional, and are slightly less metabolic by design than the main workouts;

however, they will give you an extra edge in getting the shape you're after.

Use them to supplement the main workouts, not to replace them.

Sum of the Parts is Greater than the Whole,

Or Maximizing minimal time

One of the biggest complaints I hear is that you just don't have time to work out. I

am going to dispel this myth right now.

I know how hard it is to get an hour to exercise some days. Even when I block off

time, sometimes things go haywire, and I can’t dedicate an uninterrupted hour.

What if you can only find 30 minutes here and there? Or only 15 minutes? Maybe

10 minutes? It’s hard to find a good excuse to not have some time for exercise

during the day. Especially if you are focusing on and prioritizing it.

The question I want to explore in this post is whether you can actually split up

your exercise sessions to achieve the same, if not better, results.

In a 2007 study found in the Journal of Applied Physiology, they explored this

question. The scientists set out to determine if fat metabolism was different if you

did a single bout of “prolonged” exercise (in this case, 60-minutes), or two

sessions of equivalent exercise – same total duration, same intensity (30-minutes

x 2, with a 20 minute rest in between sessions). The test subjects exercised on a

stationary bike at moderate intensity (60% maximal oxygen uptake).

In the first 30 minutes of both trials, growth hormone (linked to abdominal fat

loss), and blood epinephrine and norepinephrine levels (linked to hormone

sensitive lipase, an enzyme that controls fat burning by releasing fatty acids from

fat cells) were significantly increased. So far so good.



In the repeated bout trial, there was a significant increase in free fatty acids

circulating in the blood stream during the 20-minute rest.

In the final 30-minutes of exercise, free fatty acids and epinephrine were

statistically higher in the repeated trial than the continuous bout. Also, blood

glucose and insulin (higher insulin promotes fat storage) were significantly lower in

the repeated trial.

Finally, the researchers found that fat oxidation was a larger contributor to total

energy expenditure in the repeated trial that the continuous bout of exercise.

Basically, they found that you burn more fat by splitting up your cardio routine

[Goto K, Tanaka K, Ishii N, Mizuno A, Takamatsu K.Enhancement of Fat

Metabolism by Repeated Bouts of Moderate Endurance Exercise. Journal of Applied

Physiology, June 2007; 102:(6) 2158-2164.]

In 2011, another team led by Dr. Goto tested the effects of a continuous 30-

minute bout of exercise versus 3 x 10-minute bouts with a 10-minute rest in

between. Again, they found that the results “suggest that the repetition of 10-min

of moderate exercise can contribute to greater exercise-induced fat oxidation

compared with a single 30-min bout of continuous exercise.”

In both of these studies, there were (relatively) short rest periods followed by

more exercise. What happens when you rest for hours at a time, and only exercise

when convenient?

The study that is most often cited is 1995 study found in the International Journal

of Obesity Related Metabolic Disorders. In this landmark study, participants (56

obese, sedentary females) were asked to exercise 5 days per week, increasing

duration from 20 minutes to 40 minutes over a 20-week period. One group did all

of their exercise in a single session. The other group did their exercise in 10

minute increments, spread throughout the day.

The multiple-session group reported exercising on more days than their single-

session counterparts (87.3 days versus 69.1 days on average). They also reported

exercising more minutes per week – 223.8 minutes versus 188.2 minutes on

average. That’s a difference of 35 minutes – basically an additional exercise

session per week!



As you might imagine, the multiple-session group lost more weight (8.9

kilograms; 19.6 pounds) than the single session-group (6.4 kilograms; 14

pounds).

Now, in the first two studies I mentioned, we see that fat metabolism is greater for

the multiple-bout approach, but there is a rest duration variable. In the last study,

the rest variable is removed, but the weight loss is at least partially attributable to

the increased amount of exercise performed.

If only there was a large review of the studies we could reference…

In 2009, a review was published in Sports Medicine. Here are what the authors

found:

The majority of the intervention studies included in

the review measured body mass, body composition or fat

distribution before and after training. Although eight

studies noted positive alterations in body composition

following training, there is little consistency in the

comparisons between the two exercise patterns. Four

studies noted similar favourable alterations in body

composition in both patterns, whereas three studies

noted greater improvements following the accumulated

exercise and one study reported greater improvement

following the continuous approach [Murphy M, Blair S,

Murtagh E. Accumulated versus Continuous Exercise for

Health Benefit. Sports Medicine. January 2009;39(1):29-

43.]

So, over the long term, it looks like the studies say (generally) that breaking the

exercises down into smaller intervals of 10-minutes or greater is at least as good

as doing a longer session for reducing body weight (yes, I know that mass and

weight are different, but since we all live on the earth, the difference is more

philosophical than practical).



Let’s also not forget what we learned about growth hormone, exercise and fat loss.

From a practical standpoint, especially for beginners, this is a great way to ease

into an exercise program. For the rest of us, intermittent exercise also has many

benefits, as we’ve discussed, and a variation on this theme is also found in the

intermediate/advanced Metabolic Mayhem® course.

Think of it this way: It's a macro form of interval training, and another way to

introduce periodization into the equation.

If you’re looking to shed pounds, “time” is no longer an excuse. If you don't think

you can find 10 minutes, refer to the Metabolic Mindhacks™ Mini-Guide for ideas

on "creating" time.



Metabolic Mayhem Workouts

Below are the Metabolic Mayhem workouts. Look through them and get familiar. I

designed each one to maximize your fat loss and change the shape of your body. I

included the various rep and set schemes with each type of workout.

Metabolic Muscle™

Metabolic MUSCLE™ Workout 1A

Exercise Sets Reps Tempo

A) Goblet Squat 3 to 5 X 1-0-1-0

B) DB Bench Press 3 to 5 X 1-0-1-0

C) DB CS Row 3 to 5 X 1-0-1-0

Metabolic MUSCLE™ Workout 1B


A) Medicine Ball Chop 3 to 5 X 1-0-1-0

B) Pull-Up/Lat Pulldown 3 to 5 X 1-0-1-0

C) DB Push Press 3 to 5 X 1-0-1-0





A) DB Squats 3 to 5 X 1-0-1-0

B) DB One-Arm Row 3 to 5 X 1-0-1-0

C) DB or KB Swings 3 to 5 X 1-0-1-0



A) Prisoner Squat 3 to 5 X 1-0-1-0

B) Push-Up 3 to 5 X 1-0-1-0

C) Pull-Up/Lat Pulldown 3 to 5 X 1-0-1-0

There are three methods for these workouts. I will use Metabolic Muscle™ Workout

1A as an example.

Volume (V): Complete 10 reps of Goblet Squats immediately followed by10 reps

of DB Bench Presses and 10 reps of DB CS Rows. Rest 60 seconds, then repeat the

complex 2 to 4 more times before moving on to the next part of the workout.

Time (T): Complete as many reps of the DB Goblet Squat as you can in 30

seconds, then immediately do as many reps as you can of the DB Bench Press in



30 seconds and the DB CS Row in the 30 seconds. Rest 60 seconds before

repeating the complex. Do this 2 to 4 more times before moving to the next phase

of the workout.

Time-Volume (TV): Do 10 reps each of the DB Goblet Squat, DB Bench Press

and DB CS on the two minutes. This means that if you start on minute 0, and it

takes you 1 minute to do all 30 reps (10 or each exercise), then you have 1

minute to rest before minute 2 triggers the next round. If the exercises were to

take you 90 seconds, you'd have only 30 seconds of rest before the next bout.

You'll most commonly see on the minute or on the two minutes.



Metabolic Shred Circuits™

Metabolic Shred Circuit™ A


A) Diamond Push-Ups 3 X 1-0-1-0

B) Prisoner Squat 3 X 1-0-1-0

C) Burpees 3 X 1-0-1-0

D) Reverse Lunge 3 X 1-0-1-0

E) Plank 3 30 seconds

Metabolic Shred Circuit™ B


A) Bodyweight Squat 3 to 5 X 1-0-1-0

B) Push-Ups 3 to 5 X 1-0-1-0

C) Jumping Jacks 3 to 5 X 1-0-1-0

D) Mountain Climber 3 to 5 X 1-0-1-0

E) Elevated Push-Ups 3 to 5 X 1-0-1-0



Metabolic Shred Circuit™ C


A) Bodyweight Squat 3 to 5 X 1-0-1-0

B) Push-Ups 3 to 5 X 1-0-1-0

C) Jumping Jacks 3 to 5 X 1-0-1-0

D) Burpees 3 to 5 X 1-0-1-0

E) Pull-Ups 3 to 5 X 1-0-1-0

F) Mountain Climbers 3 to 5 X 1-0-1-0

G) Prisoner Squat 3 to 5 X 1-0-1-0

H) Elevated Push-Ups 3 to 5 X 1-0-1-0

I) Reverse Lunges 3 to 5 X 1-0-1-0

J) Plank 3 to 5 30 seconds

The rep schemes follow the same as the ones described in the Metabolic Muscle™

section above: T, V and TV.



Metabolic Intervals™ There are two type of intervals here. The beginners interval is a positive work to

rest ratio (1 work unit to every 2 rest units). The second uses a neutral work to

rest ratio (1:1). The last one is a negative work to rest ratio (2:1).

Metabolic Intervals™ A (Beginner 1:2)

Exercise Sets Perceived Exertion

Warm-Up 4 minutes 5

(1) Work 30 Seconds 9

(1) Rest 90 Seconds 3











Cool Down 4 Minutes 5



Metabolic Intervals™ B (Intermediate 1:1)


Warm-Up 4 minutes 5
















Metabolic Intervals™ C (Advanced 2:1)


Warm-Up 4 minutes 5
















Morning Metabolic Motivators™ Morning Metabolic Motivators™ will also use the three types of workout loads: T,

V, and TV.

There are 5 Morning Metabolic Motivators™ here. Each one consists of one floor

movement and one standing movement. All use bodyweight exercises so that you

can do them first thing in the morning without looking for equipment or driving to

the gym.

Morning Metabolic Motivator™ A

Exercise Sets Reps

A) Burpees 5 5, 4, 3, 2, 1

B) Jumping Jacks 5 5, 4, 3, 2, 1

Morning Metabolic Motivator™ B

Exercise Sets Reps

A) Prisoner Squats 5 5, 4, 3, 2, 1

B) Mountain Climbers 5 5, 4, 3, 2, 1



Morning Metabolic Motivator™ C

Exercise Sets Reps

A) Push Ups 5 5, 4, 3, 2, 1

B) Full Body Extensions 5 5, 4, 3, 2, 1

Morning Metabolic Motivator™ D

Exercise Sets Reps

A) Burpees 5 5, 4, 3, 2, 1

B) Bodyweight Squats 5 5, 4, 3, 2, 1

Morning Metabolic Motivator™ E

Exercise Sets Reps

A) Mountain Climbers 5 5, 4, 3, 2, 1

B) Pull-Ups 5 5, 4, 3, 2, 1



Metabolic Minutes™ There are several ways to perform the metabolic minute.

Do any of the following Metabolic Moves™ for 60 seconds straight.

Do any two for 30 seconds each.

You get the picture...

Here are 10 Metabolic Minute™ suggestions. Again, they are all bodyweight so that

you can do them wherever you are.

You will also use them to "interrupt" your Metabolic Muscle™ workouts to keep

your body guessing throughout the session.

Metabolic Minute™ A

Exercise Sets Work Time

A) Burpees 1 60 seconds

Metabolic Minute™ B

Exercise Sets Work Time

B) Jumping Jacks 1 60 seconds



Metabolic Minute™ C

Exercise Sets Reps

B) Mountain Climbers 1 60 Seconds

Metabolic Minute™ C

Exercise Sets Reps

B) Full Body Extensions 1 Seconds

Metabolic Minute™ D

Exercise Sets Reps

B) Bodyweight Squats 1 60 Seconds



Metabolic Minute™ E

Exercise Sets Reps

A) Burpees 1 30 Seconds

B) Jumping Jacks 1 30 Seconds

Metabolic Minute™ F

Exercise Sets Reps

A) Mountain Climbers 1 30 Seconds

B) Full Body Extensions 1 30 Seconds

Metabolic Minute™ G

Exercise Sets Reps

A) Burpees 1 20 Seconds

A) Bodyweight Squats 1 20 Seconds

B) Jumping Jacks 1 20 Seconds



Metabolic Shape Circuits™ The final component of Metabolic Mayhem® are the Metabolic Shape Circuits™.

These are done to give a little more "shape" to your hard earned muscles and to

help your beach muscles "pop". Sexy, muscular arms, shoulders and lower legs

are here. If you want to use this circuit, add it on to the end of your Metabolic

Muscle™ Days.

Metabolic Shape Circuit: Beach Ready


A) Full Body Extension 3 10 1-0-1-0

B) DB Biceps Curl 3 10 1-0-1-0

C) DB Lying Triceps Ext 3 10 1-0-1-0

D) DB Upright Row 3 10 1-0-1-0

Perform exercises A, B and C sequentially with no rest between exercises. Rest 60

seconds following exercise C, then repeat the circuit two more times.



Metabolic Mayhem®

Workouts



Safe Training 101

1. Don't do this program without a physician's

approval. I'm not a doctor, and this isn't medical advice.

There is nothing in this manual that is intended as a

substitute for your physician's knowledge, advice and

direction.

2. Always warm-up before exercising.

3. Exercise can be dangerous.

This means:

a. Don’t lift heavy weights by yourself. Use a

knowledgeable spotter.

b. Don't do any exercise you don't know how to do.

Don't do any exercise unless you've been shown the

proper technique by a certified trainer or strength

and conditioning specialist.

c. If it hurts or just plan doesn't feel right, then STOP

DOING IT.

d. Always warm-up before exercising.

SAFETY FIRST!



Each day will have mandatory and/or optional components. Clearly, the mandatory

components are the least you should do that day. For accelerated fat loss, add in

the recommended optional components as time allows.

Weeks 1, 4 – Volume

Day 1

Day 1 each week will correlate with a lower calorie and carbohydrate day (or,

potentially a fast day)

Mandatory Components



A) Bodyweight Squat 3 to 5 10 1-0-1-0

B) Push-Ups 3 to 5 10 1-0-1-0

C) Jumping Jacks 3 to 5 10 1-0-1-0

D) Burpees 3 to 5 10 1-0-1-0

E) Pull-Ups 3 to 5 10 1-0-1-0

F) Mountain Climbers 3 to 5 10 1-0-1-0

G) Prisoner Squat 3 to 5 10 1-0-1-0

H) Elevated Push-Ups 3 to 5 10 1-0-1-0

I) Reverse Lunges 3 to 5 10 1-0-1-0


Perform exercises A, B, C, D, E, F, G, H, I and J sequentially with no rest between

exercises. Rest 60 seconds following exercise J, then repeat the circuit two to four

more times



Metabolic Intervals A, B or C.

Either do the interval workout after the Shred Circuit™ (rest 10 minutes between

workouts), or, do the interval training later in the day if it's more convenient. The

key is to find time for both workouts (each should take about 20 minutes).

Optional Components

Morning Metabolic Motivator™ A, B, C, D, or E (do only 1, your choice)

One circuit is completing the entire sequence of 5, 4, 3, 2, and 1 rep of each

exercise. Do 5 mini-circuits, rest 60 seconds between each circuit.

Metabolic Minutes™ A, B, C, D, E, F, G (do as many as you'd like)



Day 2

Day 2 each week will be a low calorie, low carb day. We are going to take

advantage of the afterburn from yesterday's workout, along with the fact that your

body is carb depleted by using active rest.


30 to 45 Minutes of Active Rest.

This can be 3 x 10 to 15 minutes, or all at one time. Try to do at least 10

minutes with each session if you break it up. Shoot for between 4 and 6 on

the perceived exertion scale.

Optional Components







Day 3

Day 3 each week will be a higher calorie, moderate carb day. We will take

advantage of the insulin spikes with Metabolic Muscle™ workouts.


Metabolic Move™


A) Dumbbell Deadlift 3 10 1-0-1-0

Rest 60 seconds maximum between sets. Use a weight that leaves you

approximately 2 reps less than failure. Rest 2 minutes before starting Metabolic

Muscle™ Workout 1A.



A) Goblet Squat 3 to 5 10 1-0-1-0

B) DB Bench Press 3 to 5 8 1-0-1-0

C) DB CS Row 3 to 5 8 1-0-1-0

Perform exercises A, B and C sequentially with no rest between exercises. Rest 60 seconds following exercise C, then repeat the circuit two to four more times. Rest

2 minutes before proceeding to exercise Metabolic Muscle Workout 1B.





A) Medicine Ball Chop 3 to 5 10 1-0-1-0

B) Pull-Up/Lat Pulldown 3 to 5 8 1-0-1-0

C) DB Push Press 3 to 5 8 1-0-1-0


seconds following exercise C, then repeat the circuit two to four more times. Rest 2 minutes before proceeding to the Shred Circuit™.

Either do the Shred Circuit™ immediately following the Metabolic Muscle™

Workout (rest 5 to 10 minutes between workouts), or, do the Shred Circuit™ later

in the day if it's more convenient.



A) Diamond Push-Ups 3 10 1-0-1-0

B) Prisoner Squat 3 10 1-0-1-0

C) Burpees 3 10 1-0-1-0

D) Reverse Lunge 3 10 1-0-1-0


Perform exercises A, B, C, D and E sequentially with no rest between exercises.

Rest 60 seconds following exercise E, then repeat the circuit two more times.



Optional Components





Metabolic Shape Circuit™ (do after Metabolic Muscle Workout 1B, before

the Shred Circuit™)



Day 4









Optional Components







Day 5




Metabolic Move™


A) Burpees 3 10 1-0-1-0






A) DB Squats 3 to 5 10 1-0-1-0

B) DB One-Arm Row 3 to 5 8 1-0-1-0

C) DB or KB Swings 3 to 5 8 1-0-1-0


seconds following exercise C, then repeat the circuit two to four more times. Rest

2 minutes before proceeding to exercise Metabolic Muscle Workout 1B.





A) Prisoner Squat 3 to 5 10 1-0-1-0

B) Push-Up 3 to 5 8 1-0-1-0

C) Pull-Up/Lat Pulldown 3 to 5 8 1-0-1-0


seconds following exercise C, then repeat the circuit two to four more times. Rest

2 minutes before proceeding to the Shred Circuit™.



A) Bodyweight Squat 3 to 5 10 1-0-1-0

B) Push-Ups 3 to 5 10 1-0-1-0

C) Jumping Jacks 3 to 5 10 1-0-1-0

D) Mountain Climber 3 to 5 10 1-0-1-0

E) Elevated Push-Ups 3 to 5 10 1-0-1-0

Perform exercises A, B, C, D and E sequentially with no rest between exercises.

Rest 60 seconds following exercise E, then repeat the circuit two more times.



Optional Components









Day 6


Day 6 is a lower calorie, low carb day. Let's take advantage of that and deplete

glycogen stores further with interval training.


Optional Components





Day 7


REST! Enjoy the Mayhem Meals™ Cheat Day.



Weeks 2, 5 – TIME

Day 1






A) Bodyweight Squat 3 to 5 30 seconds 1-0-1-0

B) Push-Ups 3 to 5 30 seconds 1-0-1-0

C) Jumping Jacks 3 to 5 30 seconds 1-0-1-0

D) Burpees 3 to 5 30 seconds 1-0-1-0

E) Pull-Ups 3 to 5 30 seconds 1-0-1-0

F) Mountain Climbers 3 to 5 30 seconds 1-0-1-0

G) Prisoner Squat 3 to 5 30 seconds 1-0-1-0

H) Elevated Push-Ups 3 to 5 30 seconds 1-0-1-0

I) Reverse Lunges 3 to 5 30 seconds 1-0-1-0


Complete as many reps as you can of each exercise in 30 seconds. Rest 60

seconds before repeating the complex. Do this 2 to 4 more times before moving to the next phase of the workout.







Optional Components







Day 2









Optional Components







Day 3




Metabolic Move™








A) Goblet Squat 3 to 5 30 seconds 1-0-1-0

B) DB Bench Press 3 to 5 30 seconds 1-0-1-0

C) DB CS Row 3 to 5 30 seconds 1-0-1-0

Complete as many reps as you can of each exercise in 30 seconds. Rest 60 seconds before repeating the complex. Do this 2 to 4 more times before moving to

the next phase of the workout.





A) Medicine Ball Chop 3 to 5 10 1-0-1-0

B) Pull-Up/Lat Pulldown 3 to 5 8 1-0-1-0

C) DB Push Press 3 to 5 8 1-0-1-0


seconds before repeating the complex. Do this 2 to 4 more times before proceeding to the Shred Circuit™.






A) Diamond Push-Ups 3 30 seconds 1-0-1-0

B) Prisoner Squat 3 30 seconds 1-0-1-0

C) Burpees 3 30 seconds 1-0-1-0

D) Reverse Lunge 3 30 seconds 1-0-1-0



seconds before repeating the complex. Do this 2 to 4 more times before moving to




Optional Components









Day 4









Optional Components







Day 5




Metabolic Move™


A) Burpees 3 10 1-0-1-0






A) DB Squats 3 to 5 30 seconds 1-0-1-0

B) DB One-Arm Row 3 to 5 30 seconds 1-0-1-0

C) DB or KB Swings 3 to 5 30 seconds 1-0-1-0








A) Prisoner Squat 3 to 5 30 seconds 1-0-1-0

B) Push-Up 3 to 5 30 seconds 1-0-1-0

C) Pull-Up/Lat Pulldown 3 to 5 30 seconds 1-0-1-0


seconds before repeating the complex. Do this 2 to 4 more times before

proceeding to the Shred Circuit™.



A) Bodyweight Squat 3 to 5 30 seconds 1-0-1-0

B) Push-Ups 3 to 5 30 seconds 1-0-1-0

C) Jumping Jacks 3 to 5 30 seconds 1-0-1-0

D) Mountain Climber 3 to 5 30 seconds 1-0-1-0

E) Elevated Push-Ups 3 to 5 30 seconds 1-0-1-0






Optional Components









Day 6





Optional Components





Day 7





Weeks 3, 6 – Time & Volume

Day 1






A) Bodyweight Squat 5 10 1-0-1-0

B) Push-Ups 5 10 1-0-1-0

C) Jumping Jacks 5 10 1-0-1-0

D) Burpees 5 10 1-0-1-0

E) Pull-Ups 5 10 1-0-1-0

F) Mountain Climbers 5 10 1-0-1-0

G) Prisoner Squat 5 10 1-0-1-0

H) Elevated Push-Ups 5 10 1-0-1-0

I) Reverse Lunges 5 10 1-0-1-0

J) Plank 5 30 seconds

Do 10 reps of each exercise in sequence. Repeat the circuit "on the 2 minutes." If

it takes you 1:15 to complete the circuit, begin the next round at 2 minutes. If it

takes you 2:15, the next round begins at 4 minutes (the faster you go, the more rest you get between rounds). Complete 5 rounds.







Optional Components







Day 2









Optional Components







Day 3




Metabolic Move™








A) Goblet Squat 5 10 1-0-1-0

B) DB Bench Press 5 10 1-0-1-0

C) DB CS Row 5 10 1-0-1-0

Do 10 reps of each exercise in sequence. Repeat the circuit "on the 1 minute." If it takes you 0:45 to complete the circuit, begin the next round at 1 minute. If it

takes you 1:15, the next round begins at 2 minutes (the faster you go, the more

rest you get between rounds). Complete 5 rounds. Rest 2 minutes before moving on to Workout 1B.





A) Medicine Ball Chop 5 10 1-0-1-0

B) Pull-Up/Lat Pulldown 5 8 1-0-1-0

C) DB Push Press 5 8 1-0-1-0

Do 10 reps of each exercise in sequence. Repeat the circuit "on the 1 minute." If it

takes you 0:45 to complete the circuit, begin the next round at 1 minute. If it

takes you 1:15, the next round begins at 2 minutes (the faster you go, the more rest you get between rounds). Complete 5 rounds. Rest 2 minutes before







A) Diamond Push-Ups 3 10 1-0-1-0

B) Prisoner Squat 3 10 1-0-1-0

C) Burpees 3 10 1-0-1-0

D) Reverse Lunge 3 10 1-0-1-0





rest you get between rounds). Complete 5 rounds.



Optional Components









Day 4









Optional Components







Day 5




Metabolic Move™


A) Burpees 3 10 1-0-1-0






A) DB Squats 5 10 1-0-1-0

B) DB One-Arm Row 5 10 1-0-1-0

C) DB or KB Swings 5 10 1-0-1-0




rest you get between rounds). Complete 5 rounds. Rest 2 minutes before moving

on to Workout 2B.





A) Prisoner Squat 5 10 1-0-1-0

B) Push-Up 5 10 1-0-1-0

C) Pull-Up/Lat Pulldown 5 10 1-0-1-0




rest you get between rounds). Complete 5 rounds. Rest 2 minutes before




A) Bodyweight Squat 5 10 1-0-1-0

B) Push-Ups 5 10 1-0-1-0

C) Jumping Jacks 5 10 1-0-1-0

D) Mountain Climber 5 10 1-0-1-0

E) Elevated Push-Ups 5 10 1-0-1-0




rest you get between rounds). Complete 5 rounds.



Optional Components









Day 6





Optional Components





Day 7





Appendix

Perceived Exertion Perceived Exertion, or PE, is a measure of how intensely you feel that you are

working out. A person experiences several physical sensations during a workout.

One of these experiences is an increase in heart rate.

Gunnar Borg created the original scale [Borg G, Physical Performance And

Perceived Exertion. Lund (Sweden): Gleerup, 1962.] and it ranges from 6 to 20.

However, for ease of use, we will reduce the scale to range from 1 to 10.

Basically, you want to estimate how much effort you are putting into the workout.

If you are working out at a 10 PE, you are in an all-out sprint. It's not likely you

can exercise at 10 PE very long.

On the other hand, standing still is a 1 (sitting or lying down is a 0). For me, I

estimate a recovery walk to be about a 3 or 4, and a fairly brisk walk to be at

about a 5 or 6.

However, it will be different for every person. My 8 won't be equal to your 8. Your

8 may be a very fast walk, where as an Olympic sprinter's 8 would be a 11 second

100 meter dash.

Many people tend to correlate the perceived exertion scale to their heart rate (you

can estimate you maximum heart rate (MHR) by subtracting your age from 220).

I've provided a loss approximation in the table below.



Level Description Heart Rate Zone Estimated % of MHR

1 No Activity

2

Light Activity 35 to 45% of MHR 3

4

5 Moderate Activity Low 55 to 65% of MHR

6

7 Hard Activity Low/Moderate 75% of MHR

8 Very Hard Activity Moderate 85% of MHR

9 Extremely Hard Activity Moderate High 90 to 95% of MHR

10 Maximum Activity High 100% of MHR

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