“Robbie, don’t be late.
We have family dinner at 6 pm tonight.
Make sure you’re home in time to shower after the gym and that you’re dressed before people start coming over.”
It was about 3:30 pm when my wife gave me that reminder. The gym was a 25-minute drive away. On average, my workout lasted about an hour. That left me about a 30-minute window to get home, get showered, and change.
Plenty of time, right?
The clock showed 4 pm as I put the car in park and exited into the snowy parking lot of a local New Hampshire gym. I knew I’d be warmed and ready to go no later than ten after four. Pfft, plenty of time to crush these measly weights and get back.
An hour later at 5:10 pm, my workout was done, and I was back in the car on my way home.
Except, I forgot one thing: it was the holidays.
And the holidays mean traffic.
All the intelligence we’ve accumulated over millions of years of evolution goes right out the passenger side window during holiday traffic.
Half an hour after leaving the gym, I should have been back at my in-laws taking a shower.
But I was stuck in traffic.
The holidays are one of the busiest and most stressful times of the year. Your plate is filled with family gatherings, shopping, office holiday parties, pageants, decorating, school holiday parties for the kids, where somehow you always find yourself signed up to bring brownies.
Does this teacher even know you’re on a fat loss diet?
You haven’t looked at a brownie in months.
Add your travel plans on top of all of that and no wonder people say,
“eff it, I’ll wait till the New Year to get in shape.”
During this busy season, time feels like it’s a luxury. And time is the only non-renewable resource you can’t get back.
You can make money back.
You can get more clothes or buy a new car.
But you can’t gain back time.
Protecting your time is something Jason has written about before.
And Jason is one of the dudes I look up to in the online fitness world.
I’ve read almost every article, including that one where he tried to get me to look at poop. (Nice try, sir)
**Editor’s note – he looked, you know he did.
There are two concepts you’ll read a lot about here at Anyman Fitness: efficiency and ROI.
I’m here to introduce to you the most efficient and economical way to exercise during the holidays.
This strategy saves you your most precious asset: time.
While you’re putting more time in your pocket, this powerful training technique cranks your metabolism up to 11 and keeps your metabolic coals burning long after your workout is complete.
Less is More
You have two options when it comes to saving time this holiday season.
You can skip your workouts entirely or sporadically hit the gym until the New Year.
Because something is better than nothing, right?
Even if that something is only once a week.
You can cut your total workout time by 50% or more and get a better ROI thanks to the secret power of Metabolic Resistance Training.
Instead of spreading out the five or six exercises you have in your workout over an hour, Metabolic Resistance Training cuts your time in half by stacking the biggest fat blasting movements (squats, deadlifts, presses, pull-ups, push-ups, etc.) into one (or two) short(er) circuits.
That means more time outside of the gym for you.
But while you’re in the gym (or at home), you’ll burn more calories than your standard 45-60 minute session.
By limiting your rest to smaller time frames and continually moving your body, you force your body to expend a massive amount of energy.
Metabolic Resistance Training combines the benefits of lifting weights with the benefits of cardio.
*gasp* Oh my God, Jason, he said the “c” word. Cardio. Nooooooo.
Hey, take a breath. Chill. It’s cool.
I’m not talking about your regular-oh-my-god-why-are-my-calves-burning-hotter-than-the-fires-of-Mordor-after-5-minutes-on-the-treadmill type of cardio.
You’re still lifting weights — dumbbells, barbells, kettlebells, or bodyweight — but you’re getting more work done in a shorter period of time.
And that’s why Metabolic Resistance Training is so effing awesome.
Instead of spending half your workout sitting around and waiting for your next set, you’re constantly moving and keeping the caloric fires stoked.
This is where the real ROI of Metabolic Training comes into play.
Because of a physiological response known as EPOC, your body continues burning an enormous amount of calories for the next 24 to 48 hours.
Meaning that even while you chow down on grandma’s famous sweet potato pie, your body is still burning calories from your last workout.
EPOC is short for excess post-exercise oxygen consumption. It’s the amount of oxygen your body has to consume after a tough workout to return to its normal resting state.
Increase intensity —> breathe harder during your workout —-> force your body to ramp up its recovery procedures —> calories = energy —> use more energy, burn more calories.
Since Metabolic Resistance Training keeps your body performing at a higher intensity during a shorter period of time, your EPOC will be higher than someone who completed a heavy resistance training session with normal rest periods.
When you’re busy and time is scarce, there is no better ROI than Metabolic Resistance Training.
Plus, the principles of MRT are ideal for every style of training.
Whether you prefer to train with bodyweight, dumbbells, barbells, kettlebells or even resistance bands, MRT works with them all.
For you, that means no matter the tools you have available, you have an efficient and powerful way to burn calories during the busy holiday season.
You Down with MRT?
I’ve covered what Metabolic Resistance Training is.
Now, let me show you briefly how it would look in practice.
So you’re headed to Colorado for Christmas at your Great Uncle Cliff’s, and the closest gym is nearly an hour away.
And with all the festivities, getting away for a couple hours isn’t really possible.
That leaves you with only one tool: your body.
Here’s what an MRT bodyweight workout might look like.
Remember: the key to Metabolic Resistance Training is keeping rest between exercises to almost zero.
So take your rest after each round.
Ideally, when you rest, it should be no more than 45-60 seconds.
Set a timer for 12 minutes and perform as many rounds as possible of the following exercises.
- Bodyweight Squats – 10 reps
- Push-Ups – 10 reps
- Mountain Climbers – 10 reps per side
- Glute Bridge – 10 reps
What should you do if you have access to a few dumbbells?
How would we incorporate those dumbbells into our training routine to blast even more fat off of our bodies?
Here’s how to set this up:
Set a timer for 15 minutes and perform as many rounds as possible of the following exercises. Again, keep your rest next to zero between activities; taking only 45-60 seconds after each round.
- Goblet Squat – 12 reps
- Single Arm Dumbbell Shoulder Press – 12 reps
- Goblet Split Squat – 12 reps per side
- Split Stance Dumbbell Row – 12 reps per side
- Push-Up – 8-12 reps
I’ve covered bodyweight and dumbbells (kettlebells can be used the same as dumbbells), but you want the big stuff; the barbells.
It’s been said, but it bares repeating: do not use heavy weight.
Metabolic Resistance Training is not about moving the heaviest weight.
Yes, strength matters and tiny pink dumbbells are never the solution, but you’re not going for PRs here.
Pick a weight that you can lift for 12-15 reps.
For the below set-up, I suggest, for men, start with 75-95 pounds.
For women, start with 45-65 lbs.
Set a timer for 12 minutes and perform as many rounds as possible of the following exercises.
Again, keep your rest next to zero between activities; taking only 45-60 seconds after each round.
- Barbell Hack Squat – 10 reps
- Barbell Romanian Deadlift – 10 reps
- Barbell Bent Over Row – 10 reps
Efficiency is the art of achieving maximum results with the least amount of effort.
Metabolic Resistance Training minimizes the time you spend in the gym while increasing the number of calories you burn.
Work less, burn more, and get better results in half the time.
Now that’s one hell of an ROI.
Metabolic Resistance Training is one of the cornerstones I use to help my clients achieve their fitness goals.
===> And it’s the main ingredient in Rock n’ Roll Fat Loss.
Rock n’ Roll Fat Loss is an incredible fat loss program that emphasizes the transformative power of Metabolic Resistance Training.
And by harnessing the supercharged power of EPOC, it delivers mind-blowing results without huge time commitments.
But there’s something else included in Rock n Roll Fat Loss that makes it as epic as 80’s power ballads.
Each of the 38 different workouts, come with a custom designed playlist, featuring some of the best rock songs from the last 40 years. Each playlist is specially designed to slowly increase your heart rate and focus while distracting your brain from fatigue.
Distracting your brain from fatigue? Wait, what?
According to years of research, music has been shown to improve athletic performance, endurance, and it even has the power to distract your brain from pain and fatigue.
The area of the brain that processes sound and pain are so close to one another that researchers believe music overstimulates the area and turns off pain receptors.
So, how’s it work?
Each custom playlist lasts anywhere from 6-22 minutes.
Your goal: complete as much of the workout as you can during the playlist, and once the last song ends, you’re done.
No matter your time constraints, Rock n’ Roll Fat Loss has dozens of workouts for you to choose from.
Making it, not only, the most efficient way to burn fat in less time, but the most versatile.
And with 38 routines to choose from, you have the freedom to stack different MRT workouts together; giving you 1,000’s of incredible time-saving workout combinations that kickstart your heart and turbocharge your metabolism.
* You have limited time in the gym
* You travel and only have access to hotel gyms
* You’re bored with your current workouts
* You want a change of pace
Then you need the fat-shredding power of Rock n’ Roll Fat Loss.
You’ll shred fat like Eddie Van Halen shreds guitar solos.
Time isn’t the only thing you’re trying to save during the holidays.
So for this week only, I’m giving Anyman Fitness readers a chance to save 37% off the regular price of Rock n’ Roll Fat Loss.
But that only lasts until 11:59 PM Eastern Time on Thursday and then those savings disappear like Santa’s sleigh in the night.
This holiday, you don’t need to put your fitness goals on hold.
Increase the efficiency of your workouts, while reaping the benefits of EPOC, and increase your fat burning ROI this holiday season.
It’s time to not only feel like a rockstar but look like one too.
CClick the picture to take advantage of this incredible offer today.
Robbie Farlow is the King of the Gingers and Protector of the North.
He is an uber nerd who loves all things Star Wars, video games, Marvel, and 90’s music.
Oh and tacos and whiskey.
When he isn’t hosting his podcast, Side Quest Podcast, where he interviews the smartest people in fitness, or helping his online coaching clients discover their inner superheroes, or fighting white walkers, you can find him playing video games, deadlifting, munching on tacos, and living by his motto: Scotch and Squats.