Boost Your Metabolic Rate with MRT Workouts (Equation inside)

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

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.)

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

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

Best Metabolic Workout Plan

Hey Everyone

So cool stuff for you:

Best Metabolic Workout Plan

By Craig Ballantyne

The latest Men's Health magazine contained a shocking research
study stat.

According to the article, you can boost your sleeping metabolic
rate by 8 percent more than normal IF you workout with heavier
weights.

That adds up to over 5 pounds per year...and it's why I'm a big fan
of creating intense Turbulence Training workouts for BOTH men and
women for rapid fat loss.

If you don't challenge yourself with exercises in the 6-8 rep range
then you're leaving your metabolic burn boost benefit on the table.

Don't make that mistake.

To get maximum results, you need to use a fat loss workout system
like this:

Step #1 - Bodyweight Warm-up

Step #2 - Metabolic Resistance Training (sets of 8 reps)

Step #3 - Metabolic Conditioning Training (higher reps) or Intervals

Let's say you only had 20 minutes to workout.

You could do this 20-minute metabolic boosting TT workout:

MRT: Metabolic Resistance Training
- 8 reps per exercise (per side, if applicable)
- No rest between exercises
- 60 second rest at the end of the circuit
- Repeat for 3 rounds

1A) Goblet Squat or Narrow-Stance Barbell Squat
1B) DB Row or TRX Rows
1C) DB Incline Press or Decline Spiderman Pushups (try with TRX)
1D) Goblet Bulgarian Split Squat

Take a 2 minute break and then move on to MCT.

MCT: Metabolic Conditioning Training
- 40 seconds per exercise (per side, if applicable)
- Rest 20 seconds between exercises
- Repeat for 6 minutes straight

2A) Kettlebell Swings
2B) DB Lunge or Prisoner Lunge
2C) Elevated Pushups (switch sides after 20 seconds) or TRX Rows

That's it, short and metabolically-boosting-calorie-burning sweet.

If you liked that, you'll love the complete Metabolic Workouts
package and Bodyweight Bonuses that you'll get in the
Turbulence Training Black Friday Sale.

This is the best Black Friday sale that you're going to get
anywhere at anytime, and you don't have to camp out all night
at Wal-Mart to do so.

Grab all 13 classic TT Workouts for 93% off the regular price.

There's never been a deal like this before, AND you get access
to all the TT Metabolic Resistance Training fat burning workouts.

The complete package includes:

1) The Bodyweight Cardio Pack
2) TT MRT 1.0 and TT MRT 2.0 (2 of the most popular TT workouts)
3) TT for Beginners and Total Torso Training
4) TT Thermogenic-30 (The 2012 Workout of the Year)

************

Thanks so much and have a great weekend,

Rafael

The Boot Camp Rebel

Hey Everyone

South Florida Fitness Bootcamp is still offering the most classes in South Florida, with bootcamps in Hialea and Pembroke Pines and the quickest fat burning workouts

Today we have a Guest post By: Craig Ballantyne, CSCS, MS


Turbulence Training

Build A Lean, Athletic Physique In Just 3 Short Workouts A Week




By: Craig Ballantyne, CSCS, MS

http://bootcamppr.turbulence.hop.clickbank.net/



I went to the gym for one of my 45-minute workouts and quickly found myself surrounded by a bunch of weight belt wearing, orange juice carrying bodybuilders.



Not that there’s anything wrong with them….



… In fact, I got along with these guys perfectly alright. The point is that our workouts couldn’t have been much more different.



You see, while the bodybuilders typically spent most of their 90-minute workouts sitting around in between sets, or drinking their big ol’ jugs of OJ, or even just chatting with one another, I spent my much shorter workout getting to work right away, and then making sure I didn’t slow down until I’d finished.



And the reason for this was simple...



… I just didn’t have a lot of free time to workout.



But just because I didn’t have 90 minutes a day to workout, didn’t mean I simply accepted mediocre results.



That’s because in half the time those bodybuilders were working out, I turned up the intensity and followed one of my favorite workouts from the Turbulence Training for Fat Loss Manual, TT 2K4.



With this 3 day-a-week workout in my arsenal, I was able to spend just 45 minutes in the gym. But that’s not even the best part!



That’s because TT 2K4 is designed in such a way that it burns fat long after you’ve left the gym. So all you need to do is workout hard for just 45 minutes and you’ll then reap the benefits for up to 48 hours later.



Ain’t that great?



I realize many of you are just as busy as me and so we can’t afford to workout 90 minutes a day, 6 days a week. That’s why I designed Turbulence Training and the 2K4 workout program.



With a series of challenging bodyweight and dumbbell supersets, not to mention one muscle-pumping superset that even bodybuilders would love, TT 2K4 is the perfect program to get you maximum results in minimum time.



People...
If you live in South Florida check out our fitness bootcamp at http://www.southfloridafitnessbootcamp.com/









About the Author



Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit
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