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Introduction

  • Bodyweight only training system
  • 30 minute high intesity class
  • Challenging for all fitness levels

 

Why is metafit different?

  • Effective
  • Time efficient
  • Functional
  • Whole body workout
  • No choreography
  • 30 mins

 

The Metafit workout aims to...

  • Increase your metabolism
  • Preserve/increase muscle mass
  • Increase fitness
  • Burn fat

 

Why do we do this?

  • Work big muscle groups functionally to burn more calories in a short space of time
  • Deplete glycogen stores to create a debt to the body which it has to replenish
  • Create a metabolic disturbance. The metabolism dictates how many calories we can burn

 

How do we acheive this?

  • Mobility warm up
  • A functional, 3D workout
  • A combination of strength, plyometric and core exercises.
  • Incomplete rest periods.
  • Periods of maximum exertion

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Resting Metabolic Rate

  • RMR accounts for 65-75% of calories burnt
  • The majority of calories stored as body fat are used at rest
  • Increasing your RMR is the best way to increase your fat burning potential
  • After a metafit workout your RMR will remain elevated for a minimum of 24hours

The role of lean muscle in RMR

  • 1lb of lean muscle requires 50 calories per day to survive
  • Therefore increasing lean muslce mass increases calorie output and metabolism
  • Humans lose 2-4% of their lean muscle mass every 10 years after the age of 25.
  • As a result of this loss of muscle the metabolism slows down by 5% every 10 years.

"Lean muscle mass & metabolism are intrinsically linked" - John berardi and Ryan Andrews "The Essentials of Sport and Exercise Nutrition"

How does metafit increase RMR?

  • Maintaining or increasing lean muslce mass
  • Taking advantage of EPOC effect

 

EPOC: The after burn effect

  • "Excess Post-exercise Oxygen Consumption" is the effect that you get after a workout
  • This effect varies depending on the intensity of the workout
  • High intesity Metafit workouts increase EPOC more than any other type of training.

 

Metafit & the "fat burning zone"

  • Metafit is not perfermed in the 'fat burning zone'
  • You WILL NOT burn fat during your metafit workout
  • You WILL increase your RMR & preserve muscle mass which as we have seen, is the single most effective way of burning fat.
  • 30min in the 'fat burning zone' = During : 300kcals, Afterburn: less than 150kcals
  • 30min HIIT = During: 300kcals, Afterburn: up to 500kcals

 

Why 30 mins?

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  • HIIT is short bursts of maximum exertion to failure. If it lasts an hour it is not HIIT
  • Quality not quantity

 

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