Bennett - 100 Metabolic Workouts: Short, Brutal Workouts Designed to Burn Fat, Build Muscle and Boost Fitness
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Legal Information The information presented within this book is no way intended as medical advice or to serve as a substitute for medical counselling. The information presented herein should be used in conjunction with the guidance of your physician. Always consult your physician before starting this program as you would with any exercise or nutritional program. If you choose to abstain seeking the consent of your physician throughout this program, you are agreeing to accept full responsibility for your actions. By starting the workouts contained within this manual, you recognize that despite all precautions on the part of Complete MMA Training, there are inherent risks of injury or illness which can occur due to your use of the aforementioned information and you expressly assume such risks and waive, relinquish and release any claim which you may have against Complete MMA Training or their respective affiliates as a result of a any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of your program. All rights reserved.
No part of this program may be reproduced (by any means) without the expressed written consent of Phil Bennett and Complete MMA Training. This information is being provided for educational and informational purposes only. Please be sure to consult your physician before starting this or any program. There is an inherent risk with physical activity. Phil Bennett or Complete MMA Training cannot be held responsible for any injury that may occur during participation with this program. Copyright 2015 Complete MMA Training completemmatraining.com
Table of Contents
Plodding along on a treadmill at a slow, meaningless pace is a thing of the past. If you are looking to burn fat, increase your overall athleticism, look and feel great, metabolic circuits are for you.
In its simplest form, EPOC means that you will continue to burn calories and fat even after your workout is over. The more intense your workout, the more you raise your EPOC. This means you can be burning fat all day long with a workout that is just 20 minutes of 100% intensity training. You may be wondering how is it possible to replace a long jog with a short circuit? You wouldnt be alone in thinking this. It was once believed that only aerobic exercise (the long steady state jog) increased cardiovascular health. Numerous studies are now showing that anaerobic exercises (short intense exercises) condition your heart to the same, if not higher levels than aerobic exercises do.
Perhaps the most famous study comes from Dr. Izumi Tabata. His results shown that athletes after completing intense burst of anaerobic sprinting experienced higher levels of VO2 max improvement than that of the control group performing 60 minutes of moderate exercise.
Benefits of this kind of Training
In this case that means more HGH (human growth hormones) to keep up with the work load and power outputs. 
Plodding along on the treadmill or road is not fun, its tedious and frankly quite boring. This kind of training is interesting, challenging and never the same twice. It may be tough while you are doing it, but its an enjoyable tough. 
The benefits of EPOC have been shown in cases to continue burning calories up to 36 hours after completing the routine. If that isnt enough incentive to put in 100% effort I dont know what is. 
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