Posted April 17, 2017
Like how great is that!? We are all looking for those toned arms (especially as we age!) and the burning of fat is a no brainer! Who isn’t looking for this!? By keeping your intensity up and making sure your workout has a great finisher, getting rid of unwanted fat is inevitable!
I love ending my client workouts with a great finisher. I typically do it based on the workout we are doing for the day. Make sure it fits the programming for that phase. The bonus of “metabolic Conditioning” is the benefits from the hard work!
A good intense finisher will create what is called EPOC.
EPOC is a term that has been thrown around a lot. People have been told it’s a good thing but no idea what it actually means! EPOC – excess post exercise oxygen consumption, to put it simply, is your body trying to get back to your pre-workout state, homeostasis.
After cardio or weight training, the body continues to need oxygen at a higher rate. Which is oxygen debt. Basically it’s your body replacing oxygen that has been used by working muscles during exercise. Which means that energy is being expended after your workout at an elevated rate to do so. The greater oxygen debt you have, the more time it will take the body to return to rest.
During EPOC there is replenishment of energy (ATP, glycogen, and molecule conversion) All are energy resources the body uses during exercise. Your body also needs to re-oxygenate the blood and restore levels of circulatory hormones. A decrease of body temperature and heart rate is required to return to a resting state. This requires the body to expend energy to return to a normal core temperature and heart rate. It takes energy to do all of the above! Which means your body continues to burn even after your workout is finished! The extent of this will depend on how hard you use your working muscles.
Research shows that high intensity resistance training creates the greatest EPOC. YES…… more than aerobic exercise. The greater the EPOC the more energy expenditure for several hours after your workout. What does that mean? Means you are a better fat burning machine!!! The best results I see with clients is an intense resistance training program followed by a short bout of metabolic conditioning.
The following exercises I put together as an example. Plus it is great to tone your arms. It also targets your core! Try this after an upper body workout or rotate between this and a lower body finisher for one phase of your training.
A1. Medicine Ball Side Toss: 12- 15 reps each side
Tips: hold ball in arms in a scoop position. You will feel your biceps a lot with this position. Make sure you are twisting to one side than tossing. Don’t go too light! This is meant to be more explosive.
A2. Plank to Push-up: 10-12 reps each arm.
Tips: Keep torso very still. Avoiding excessive rotation works the core and puts more emphasis on the triceps.
A3. Medicine Ball Slams: 12-20 reps.
Tips: Don’t go too light here! This is meant to be powerful. Give it some umph! Think explosive.
Do this finisher for at least 3 sets. Start with that and work your way up each week for 4 weeks. By the fourth week you should be at 6 sets! Progress is key!
If you have any questions please feel free to message me! email@example.com