Hi Everyone
Rafael here again, with a Guest newsletter from Craig Ballantyne
Enjoy:
My friend Jillian Michaels (of Biggest Loser fame) just sent me a great email that shows us how to calculate the # of calories you burn each day. It starts with knowing your Basal Metabolic Rate (BMR).
Now your BRM is the # of calories that you’d burn if you were to put your feet up on the couch and watch movies or football games all day – but we’ve NEVER done that, right?
But even when you “do nothing”, your brain, muscles, digestive system, kidneys, liver and all those goodies are still burning calories – and yes, even fat.
Not everyone has the same BMR, of course. My BMR is higher than my mom’s, for example, because it is influenced by age, gender, weight, and the amount of “turbulence” you put on your body with training – it will be higher with Metabolic Resistance Training!
Here are 2 great formulas for calculating your BMR.
wt = weight in pound s
ht = height in inches
MALE: 66 + (6.3 × wt) + (12.9 × ht) – (6.8 × age in years)
FEMALE: 655 + (4.3 × wt) + (4.7 × ht) – (4.7 × age in years)
My BMR = 1838 calories
My mom’s BMR = 1305 calories (Sorry mom!)
That means I need to eat 1838 calories per day just to maintain my bodyweight, even if I was on the couch all day.
But here’s the GREAT news.
According to Jillian, your BMR is still only 75% of your total daily calorie burning, so you have plenty of ways to boost your metabolic rate, such as metabolic resistance training workouts.
And I've got a doozy for you today.
But first you might be asking, "What are metabolic workouts?"
Well, almost every TT program meets this definition. Anytime you do:
- moderately heavy resistance training
- in supersets or circuits
- dramatically elevating your heart rate
- maximizing calorie burn
- while using "insufficient recovery" between exercises
...then you are doing metabolic resistance training.
And that works dramatically for fast fat loss WITHOUT long, slow, boring cardio.
For years and years Turbulence Training has helped tens of thousands of men and woman transform their bodies, lose belly fat, and gain lean muscle with little or NO-equipment.
For over a year my trademarked Metabolic Resistance Training program has been the Hottest Workout in the World, but a lot has changed since then. We’ve added the 4-number tempo to our training, squeeze techniques, and new exercises.
Recent research published in Applied Physiology Nutrition and Metabolism found that we can increase anaerobic energy expenditure and post-exercise oxygen consumption by using longer lifting tempos for a given number of repetitions. W e’ve increased the time under tension for certain exercises and you’re going to feel it in your metabolic response and fat loss to this program.
(Appl Physiol Nutr Metab. 2012 Mar 8. The effect of time-under-tension and weight lifting cadence on aerobic, anaerobic, and recovery energy expenditures: 3 submaximal sets.Scott C.B., et al.)
Let’s get you lean and ripped even faster with TT MRT 2.0.
You'll get MRT circuits like this one:
1A) Narrow Stance Barbell Squat or DB Goblet Squat – 10 reps (2-0-2-0)
1B) DB Row – 12 reps per side (1-0-1-1)
1C) DB Low-Incline Press – 8 reps (3-0-2-0)
• Rest 1 minute before repeating 2 more times.
And my brand new "Punisher X" bodyweight system to end Workout A.
Plus a gigantic Metabolic Conditioning Circuit in workout B.
More MRT in Workout C.
And a final workout challenge in Worko ut D.
Get the NEW Metabolic Resistance Training program here <= plus two FREE workouts
Now your BRM is the # of calories that you’d burn if you were to put your feet up on the couch and watch movies or football games all day – but we’ve NEVER done that, right?
But even when you “do nothing”, your brain, muscles, digestive system, kidneys, liver and all those goodies are still burning calories – and yes, even fat.
Not everyone has the same BMR, of course. My BMR is higher than my mom’s, for example, because it is influenced by age, gender, weight, and the amount of “turbulence” you put on your body with training – it will be higher with Metabolic Resistance Training!
Here are 2 great formulas for calculating your BMR.
wt = weight in pound s
ht = height in inches
MALE: 66 + (6.3 × wt) + (12.9 × ht) – (6.8 × age in years)
FEMALE: 655 + (4.3 × wt) + (4.7 × ht) – (4.7 × age in years)
My BMR = 1838 calories
My mom’s BMR = 1305 calories (Sorry mom!)
That means I need to eat 1838 calories per day just to maintain my bodyweight, even if I was on the couch all day.
But here’s the GREAT news.
According to Jillian, your BMR is still only 75% of your total daily calorie burning, so you have plenty of ways to boost your metabolic rate, such as metabolic resistance training workouts.
And I've got a doozy for you today.
But first you might be asking, "What are metabolic workouts?"
Well, almost every TT program meets this definition. Anytime you do:
- moderately heavy resistance training
- in supersets or circuits
- dramatically elevating your heart rate
- maximizing calorie burn
- while using "insufficient recovery" between exercises
...then you are doing metabolic resistance training.
And that works dramatically for fast fat loss WITHOUT long, slow, boring cardio.
For years and years Turbulence Training has helped tens of thousands of men and woman transform their bodies, lose belly fat, and gain lean muscle with little or NO-equipment.
For over a year my trademarked Metabolic Resistance Training program has been the Hottest Workout in the World, but a lot has changed since then. We’ve added the 4-number tempo to our training, squeeze techniques, and new exercises.
Recent research published in Applied Physiology Nutrition and Metabolism found that we can increase anaerobic energy expenditure and post-exercise oxygen consumption by using longer lifting tempos for a given number of repetitions. W e’ve increased the time under tension for certain exercises and you’re going to feel it in your metabolic response and fat loss to this program.
(Appl Physiol Nutr Metab. 2012 Mar 8. The effect of time-under-tension and weight lifting cadence on aerobic, anaerobic, and recovery energy expenditures: 3 submaximal sets.Scott C.B., et al.)
Let’s get you lean and ripped even faster with TT MRT 2.0.
You'll get MRT circuits like this one:
1A) Narrow Stance Barbell Squat or DB Goblet Squat – 10 reps (2-0-2-0)
1B) DB Row – 12 reps per side (1-0-1-1)
1C) DB Low-Incline Press – 8 reps (3-0-2-0)
• Rest 1 minute before repeating 2 more times.
And my brand new "Punisher X" bodyweight system to end Workout A.
Plus a gigantic Metabolic Conditioning Circuit in workout B.
More MRT in Workout C.
And a final workout challenge in Worko ut D.
Get the NEW Metabolic Resistance Training program here <= plus two FREE workouts
I'll warn you first though, these are INTENSE workouts. That's
because the goal of TT Metabolic Resistance Training is to
elevate your "in-workout and after-workout" calorie burning.
Whereas with monotonous cardio workouts, no matter how long
or how fast you run, you'll never get the same "after-burn"
effect - and you'll pound down your knees and low back
from overuse training. (Another reason cardio sucks.)
These workouts will kick your butt and leave your muscles
burning MEGA-calories for hours - even days - afterward.
That's what sets Turbulence Training apart from long, slow,
boring cardio workouts.
Not only will you burn fat faster than cardio, you'll ALSO
build lean, sexy muscle - all at the SAME time.
Get ready to use a few new exercises and a few training
methods you've NEVER used before to elevated in-workout and
after-workout calorie burning.
(And to perhaps CURSE ME like you've never cursed me before.)
methods you've NEVER used before to elevated in-workout and
after-workout calorie burning.
(And to perhaps CURSE ME like you've never cursed me before.)
Get the NEW Metabolic Resistance Training program here <= plus two FREE workouts
Bring on the metabolism boosting workouts,
Craig Ballantyne, CTT
Certified Turbulence Trainer
HEY EVERYONE, Rafael again
Hope this helped you out, leave us your thoughts and comments
--
Rafael
--
Rafael
The Boot Camp Rebel
PS - This is just a quick special email to help you kick-off 2013 with maximum fat burning.
Get the NEW MRT Workouts this week only <= Expires Thursday
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