Coach B's Blog

The Treadmill is Dead and So are Machines


Of course this isn't true, but for fat loss and metabolic training let us take a moment to re-think your workouts. Most people are still stuck on the 20-30 minute cardio hit using machines and then feel better as they have completed a “workout” correct?

If you goals are to get in overall better anerobic and aerobic shape and lose some fat and look like an athlete, then stop these workouts now. Why? I think you can answer this question can't you? You look the same and you aren't making any progress toward your goals and it has been months and you probably haven’t defined what your specific goals are.

The big buzz in the fitness industry for awhile has been the metabolic or complex type of training but taken to the extreme. Are we trying to impress our clients by killing them? It often results in injury or someone throwing up. This is great if you like those type of workouts, and yes they are fun to push to the limit, but I prefer to do it safely and progress the metabolic workouts.

What are metabolic workouts? Examples include the following.

1. Multi-joint movements such as box step ups for 30 seconds

Rest 30 seconds

2. TRX pull ups for 30 seconds

Rest 30 seconds

3. Spiderman pushups or regular pushups for 30 seconds

Rest 30 seconds

Repeat for 3-5 rounds

So you have different levels of fitness and how can you progress one and regress the other?


1. Lower box/higher box

2. Add different planes/directions when you step up

3. Add medicine ball/weights and curl press up onto box

4. Perform 1 arm TRX pull ups/regular pull ups

5. Regular pushups/slide board pushups

6. Add longer rest periods/shorter rest periods

7. Longer work time

8. The next round you match or beat your number of reps performed on each exercise (perfect form).

So you can see a very simple 3 exercise workout covers upper and lower body parts and you are done in less than a half hour. The calories your burn in 30 minutes is much greater than what you would burn by jogging or walking on the treadmill and you can leave the gym with a sense of accomplishment and start improving.

A deeper look into metabolic training




The key is progression. Even very simple exercises like the example above can become very intense. Trainers put these great complex workouts together but often lack education and teaching while trying to impress their clients with toys and crazy routines. Remember, not every workout is for every person, but simple changes can make every program fun and effective.

At the B Meyer Training Center we have quick metabolic programs that are simple and easy to follow, so the client learns the movements and can progress in a safe manner.

Stop by the B Meyer Training Center and we will show you how effective they are. You won't be disappointed. Start your 2011 in Feb. it is never late to start. Write those goals down and commit. You can do it!