Metabolic Finishers for Fat Loss Magic

Metabolic finishers are the magical fat loss workout secret of trainers, not only for their clients, but for themselves. Just read what Certified Turbulence Trainer Mike Whitfield did in a recent fat burning workout to burn belly fat during a weekend of bad dietary choices…

Metabolic Finishers

By Mike Whitfield

metabolic finishersThe last night I was in San Diego for the TT Summit, my friend Daniel and I got a craving for something sweet (don’t judge us trainers, we’re humans, too).  So, we made a pit stop on the way back to the hotel at a Ghirardelli Shop.  The size of my Sundae was epic.  I hadn’t eaten anything sweet all weekend and after all, I torched roughly 1,844 calories doing one of Craig’s boot camp workouts (OK, it wasn’t 1,844, but my shirt was wet 4 minutes into it).

Daniel and I made an executive decision to fast the next day and we hit the local 24/7 Gym for a quick workout before we left town.  We did a meathead workout and talked ourselves into a metabolic finisher to torch some fat at the end.  It was awesome.  It went like this:

Do the following superset resting only as needed.  In the first superset, you will perform 10 reps of each exercise.  In the next superset, you will perform 9.  Continue in this fashion until you complete 1 rep of each exercise.

1A) Lunge Jumps (10 ea leg, 9 ea leg, down to 1 ea leg)

1B) Explosive Push-up (hands leaving the ground between reps) (10, 9, down to 1)

If you try this one, don’t be angry with me. Be happy because you just set your body up to burn fat.  We were exhausted.  Boom goes the fat-burning dynamite.  Let me explain…

We could have hit the treadmill for intervals, but I prefer Metabolic Finishers over interval training because the possibilities with finishers are just about endless, you stimulate more muscles, and I enjoy the mental and physical challenges.  I started experimenting with finishers almost three years ago with some of my clients as well as myself.  The results were amazing.

If you are not sure what finishers are, they are basically a fat-burning sundae, sprinkled with awesomeness and drizzled with coolness.  That sentence made the article?  Wow.  Anyway, finishers are basically a way to perform interval training.  However, they work more muscles, resulting in faster results.

For example, when you hop on the stationery bike for intervals, you work your legs quite a bit and you certainly get a metabolic response (in English, that means you burn fat).  But what if you did a circuit of inverted rows, body squats and push-ups?  Let’s compare:

Bike interval training workouts – you work your legs

Bodyweight exercise circuit – inverted rows (back), body squats (legs) and push-ups (chest), not to mention all the smaller muscles and your core being worked as well

As you can see, the circuit stimulates more muscle groups compared to the bike intervals, therefore burning more calories and helping you get six pack abs.  Imagine doing this type of circuit (aka metabolic finisher) with the appropriate rest periods for 10 minutes compared to bike intervals for 10 minutes.  Your belly fat doesn’t have a chance.

You can incorporate finishers into just about any sensible exercise program or metabolic resistance training workout.

To run sprints after a tough leg workout can be a tall order.  Your performance of the sprints might be poor, resulting in less calories being burned.  Instead, try performing a finisher circuit of jump roping, pull-ups and push-ups.  Since your upper body muscles are fresh, you can give a better effort, along with the heart-pumping benefits of jump roping.

Now that you performed a leg workout and included a finisher that uses the upper body muscles, you have stimulated all major muscle groups, burning more calories.  My wife will love this because she’s a math teacher:

A solid nutrition program

+ A well-designed workout program

+ A well-designed workout finisher

= burning more fat in less time

Math and burning fat is cool.

Now keep in mind that just like intervals, you will have more success with quality over quantity.  You don’t have to go crazy and do 10 rounds, and of course, I certainly don’t write finishers for my clients that require you to perform an exercise to failure. It’s not necessary and can easily lead to over-use injury.  I also typically keep myself as well as my clients down to 3-4 finishers a week.

If you’re not careful, you can over-stress the nervous system and burn out.  That’s not the idea of finishers. As a matter of fact, it’s the opposite.  I started to design finishers with just the right amount of stimulation so that my clients looked forward to working out, simply due to the mental and physical challenge of the finisher.  That leads to consistency, which is a big part of a transformation.

Bodyweight exercise finishers are one of my favorite ways to torch calories after a workout.  I will do a circuit of Prisoner Jump Squats, Close-Grip Push-ups, Suicide Drills, On/Off Planks (good times) and Burpees and call it a day.  That’s how I stay lean, and the bodyweight finishers really come in handy when I’m not at the gym or I’m on the road.

If you have access to kettlebells, than consider yourself awesome-ized.  Kettlebells bring a whole new dynamic to Metabolic Finishers.  The possibilities are endless, keeping you coming back for more.    You can use:

KB Snatches

KB Swings (2-Arm)

KB Swings (1-Arm)

KB Turkish Get-ups

KB Front Squats

KB Elevated Push-ups

I use metabolic resistance training finishers with both female and male clients.  My female clients love the bodyweight metabolic finishers.  The males tend to enjoy the upper body focused finishers (surprise, surprise).  But more importantly, anyone who wants to gain muscle likes the finishers because it keeps the fat at bay while gaining lean mass.  Philip and Lisa, a couple of winners from the 11th Turbulence Training Transformation Contest, used metabolic finishers in their programs.

After my workout today, I did what I call the “Swing and Get Thrusty” Finisher (By the way, I take pride in the names of my finishers).  It went like this:

Do the following circuit 3 times, resting 20 secs between circuits:

1A) DB Swings (30)

1B) Spiderman Push-ups (10)

1C) Modified Burpees (10 in the first circuit, 8 in the second circuit and 6 in the third circuit)

Boom goes the fat-torching dynamite,

metabolic finishersMike Whitfield
Certified Turbulence Trainer

8 Responses to “Metabolic Finishers for Fat Loss Magic”

  1. Roger says:

    Great article, Mike.

    I very much like your finishers and tried a few, made get down on all fours and praise the lord for being alive…

    I hope you come up with more and produce an ebook on metabolic finishers.

  2. malachy says:

    Hi i have just read ur spec on metabolic training,
    i was just wondering how long do u spend in total training time, and how many circuits.
    Many Thanks


  3. dave says:

    Hi, in the last 1A it mentions ‘DB swings’ is this a typo for ‘KB’? If not, what does DB mean?

    • Lisa Kochnowich says:

      Dave, I am assuming DB means Dumbell Swings…same as KB swings, but just using a dumbell for those of us who do not have a KB.

  4. @ Roger – That’s funny man. And if you click on the Workout Finishers E-Book Cover above in the article, it will take you to a Special promo page where you can get your hands on 40 Finishers and some cool bonuses.

    @ Malachy – My sessions are usually around 45 – 50 minutes. When it comes to Workout Finishers, most of them are 3-4 rounds with a few exceptions. When performing a Finisher for the first time, I recommend only doing it 1-2 times.

    @ Dave – I used a DB since I didn’t have access to a KB. Below is the link (don’t know if the link is live, so you may have cut and paste) to me performing a DB swing (I usually just hold a DB at its end)

  5. Karen says:

    This sounds like a great idea….and I’m excited to give it a try but I have a question…I’m assuming that the book will give instruction on how to choose which finisher to use depending on which body parts I’ve worked?

  6. Jon says:

    Geez, if you;re clients are needing fat loss why not just give them these “magical metabolic finishers”. As for the Sundae and having to “fast” the next day. What did it contain 7000 calories.(which would have still only amounted to 2lb gain at worst) Train right, and hard the first time.

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