There are a lot of crazy definitions for metabolic conditioning floating around. But for me, it’s all about focusing on raising your metabolic rate. This means that you train as hard as possible within a short period of time, so that you maximize your EPOC.
EPOC stands for Excess Post-exercise Oxygen Consumption. This complicated sounding word relates to the number of additional calories your body burns after an intense Workout to return your body to its normal state.
The more intense your workout, the more calories you burn after your workout is over. Pretty simple.
So what can you do make your workouts super intense?
Well, there are three things you need to focus on: Rest Periods, exercises chosen, and workout density.
This should be your first step. Take your current program and simply focus on reducing your rest periods while maintaining everything else. If you’re lifting weights, try and maintain the same weight you’re lifting.
If you’re training with your bodyweight only, then reducing rest periods will be easier. But start off gradually. 5 seconds per week is more than enough. Get used to the feeling of your lungs working hard.
Once you’re only able to rest 30 seconds between each set, start taking a look at your exercise selection. Focus on movements that train the most amount of muscles at one time. So we’re talking about pullups, pushups, burpees, and planks.
The best weight bearing movements are thrusters, cleans, snatches, bench press, rows, deadlifts, and squats. Try an include compound movements, olympic movements, and bodyweight movements.
Try and combine two movements together to come up with your own hybrid variations.
Now we’re getting into deep territory, so read carefully. Workout density refers to the total amount of work you do within a given period of time. So now you have a completely new factor in your training: time.
Ever notice how much harder you workout when you’re training with a partner? It’s that sense of competition that allows you to work harder and push yourself beyond anything you’ve ever done before.
What if you could get that same feeling without a partner or trainer? Well, do one thing: time your workouts. Time your entire workout, from beginning to end, and seek to finish the workout faster the next time you do it.
This simple technique will force you to work harder, hence raising your EPOC!
Another great way to push yourself and burn more calories after your workouts is through interval training. I’ve got a great interval training bodyweight workout program you need to try. It’s currently available for free download:
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