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Metabolic Mayhem®
Training Manual
By
Benjamin Teal
Middle Management® and WeBe23, LLC
http://www.MetabolicMayhem.net
Metabolic Mayhem®: Training Manual™
© 2012 Benjamin Teal - All Rights Reserved. http://www.MetabolicMayhem.net
Page 2
NOTICE: You Do NOT Have the Right
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© 2012 Copyright Benjamin Teal, Middle Management®, and Metabolic Mayhem®
Metabolic Mayhem®: Training Manual™
© 2012 Benjamin Teal - All Rights Reserved. http://www.MetabolicMayhem.net
Page 3
COPYRIGHT AND TRADEMARK NOTICES
This eBook is Copyright © 2012 Benjamin Teal (the “Author”). All Rights Reserved. Published in the United States of
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Metabolic Mayhem®: Training Manual™
© 2012 Benjamin Teal - All Rights Reserved. http://www.MetabolicMayhem.net
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Metabolic Mayhem®: Training Manual™
© 2012 Benjamin Teal - All Rights Reserved. http://www.MetabolicMayhem.net
Page 5
Contents
Foreword .................................................................................................... 6
Principles of Metabolic Mayhem® training ....................................................... 8
Overview: The Eight Components of Metabolic Mayhem® Training ....................... 9
Metabolic Moves™ ...................................................................................... 9
Checklist: How Metabolic is the Move?..................................................... 11
Example Metabolic Moves™ ..................................................................... 12
Metabolic Muscle™ ................................................................................... 12
Metabolic Shred Circuits™ ......................................................................... 13
Metabolic Intervals™ ............................................................................... 13
Active Rest ............................................................................................. 14
Morning Metabolic Motivators™ ................................................................ 15
Metabolic Minutes™ .................................................................................. 16
Metabolic Shape Circuits™ ......................................................................... 16
Sum of the Parts is Greater than the Whole, Or Maximizing minimal time............ 17
Metabolic Mayhem Workouts ....................................................................... 21
Metabolic Muscle™ ................................................................................... 21
Metabolic Shred Circuits™ ......................................................................... 24
Metabolic Intervals™ ............................................................................... 26
Morning Metabolic Motivators™ ................................................................ 29
Metabolic Minutes™ .................................................................................. 31
Metabolic Shape Circuits™ ......................................................................... 34
Metabolic Mayhem® Workouts ..................................................................... 35
Safe Training 101 .......................................................................................... 36
Appendix ....................................................................................................69
Metabolic Mayhem®: Training Manual™
© 2012 Benjamin Teal - All Rights Reserved. http://www.MetabolicMayhem.net
Page 6
Foreword
Welcome to the training manual. In this section of the training, you are going to
get an overview of both the types of workouts in Metabolic Mayhem® as well as
the three types of sets and reps schemes that have been extremely successful for
me.
You'll also notice that the exercises themselves are pretty basic. I don't think you
need to hang upside down from elastic bands to burn fat. I don't want you to
spend a lot of time learning how to squat while balancing on a ball. You're too
busy for that garbage. I want you to get to work!
Pay particular attention to the middle section of the manual. There has been some
interesting research on what I am going to call "macro-interval" training. Many
people believe you have to set aside a consecutive hour (or more) to work out
every day. This research stands that notion on its head, and is a near miracle for
people like me and you who don't live in a gym and have actual lives to tend to.
The second half of this manual is the day-by-day workout plan with mandatory
and optional components for each day. The exercises and format don't vary from
week to week; however, we cycle through the three type of sets and reps schemes
twice (week 1 and 4 are the same, 2 and 5, and 3 and 6). This keeps your body
guessing and creates Metabolic Mayhem®.
Here’s to your success, and always remember…
Your Body IS Your Business!
Ben
Metabolic Mayhem®: Training Manual™
© 2012 Benjamin Teal - All Rights Reserved. http://www.MetabolicMayhem.net
Page 7
Metabolic Mayhem®: Training Manual™
© 2012 Benjamin Teal - All Rights Reserved. http://www.MetabolicMayhem.net
Page 8
Principles of Metabolic Mayhem® training
There are a few things that I want you to be able to accomplish with Metabolic
Mayhem® training.
1. Incinerate Fat
2. Maintain and Build Muscle 3. Provide Flexibility
4. Provide Options Based on Personal Goals
First and foremost, I want you to incinerate ugly, unwanted body fat. That goes
without saying.
Secondly, I want you to be able to do that while maintaining (and even building)
muscle, It looks good, and it's incredibly metabolically active, which aids with
number 1.
I know that if you are like me at all, you are incredibly busy. Whether you are
chained to a desk, you're shuttling kids around, sitting in traffic, or any of about a
million other things, you can't always block a solid hour a day for exercise. So I
wanted to give you a truly flexible program that allows you to maximize the time
you have, whether that is 10 minutes here and there or a solid 1.5 hours.
Speaking of flexibility, we don't all have exactly the same goals. Most of you want
to torch belly fat. Some of you want to work on your "beach" muscles as well. So I
wanted to give you options. In finance, options have intrinsic value. The more
option you have, the more valuable the position.
This is truly a plug and play system. There are guidelines, of course. If you stick to
the guidelines, you will shed fat incredibly fast and truly change the way you look.
If life gets in the way, stick to the mandatory workouts and add in the optional
ones when you can. Progress will be slower, but still quite significant.
Metabolic Mayhem®: Training Manual™
© 2012 Benjamin Teal - All Rights Reserved. http://www.MetabolicMayhem.net
Page 9
Overview: The Eight Components of
Metabolic Mayhem® Training
There are eight components of Metabolic Mayhem® Training. Five are required
and three are optional.
We will cycle through the required components in a fairly rigid schedule; however,
even within this schedule, you're getting maximum flexibility. Add the three
optional components when you have time.
Of course, fully integrating all eight provides the maximum fat burning effect.
The five required components are:
1. Metabolic Moves™ 2. Metabolic Muscle™
3. Metabolic Shred Circuits™ 4. Metabolic Intervals™
5. Active Rest
The three optional components are
1. Morning Metabolic Motivators™
2. Metabolic Minutes™ 3. Shape Circuits™
Let's walk through and overview of each one.
Metabolic Moves™ The key to really maximizing your metabolism is to include one of the large muscle
groups (chest, lats, legs) and include as many muscles and joints (particularly the
shoulders and hips) as possible in the movement (and during your routine – this
will be a recurring theme).
Let's choose a simple bodyweight exercise as an example to see if it can be
considered a Metabolic Move™.
Imagine a push-up type movement. The primary muscle being worked is your
chest. Your abdominal muscles and back muscles are tight to keep your body in
Metabolic Mayhem®: Training Manual™
© 2012 Benjamin Teal - All Rights Reserved. http://www.MetabolicMayhem.net
Page 10
the plank position. When you lower and raise your body you’re using your chest,
the front of your shoulders and your triceps as well as your upper back (to a lesser
extent). Your shoulder and elbow joints are engaged. Finally, you’ll likely also be
contracting your legs and glutes as you perform the movement to keep your body
rigid.
So does it pass the Metabolic Moves™ test? Yes. It uses one of the large muscle
groups (chest), it includes many muscles (chest, shoulders, arms; as well as
support from your abs, back, glutes and legs), and it includes one or more of the
main joints (shoulders) and is a multi-joint movement (shoulders and elbows).
When a movement uses multiple major muscle groups it’s often called a
“structural and compound exercise.”
A compound movement uses several muscle groups. A structural movement
means your spine is engaged in the exercise. Generally if your spine is engaged,
then your legs are working. A “back squat” is an example of a movement that
engages your legs and your spine in the movement.
Now contrast the basic push-up with a bicep curl. When you do a bicep curl you’re
really only working that one muscle. Not much energy is required to perform that
single movement – certainly not as much as a squat or a push-up.
Why does this matter?
In addition to burning more calories faster and burning them long after your
workout is over, it’s important to consider the functional effect of your exercises.
Functional movements are exercises that simulate every day “real life” activities.
For example, when you stand up out of a chair or sit down on a chair you’re
performing a motion that the squat exercise simulates. When you pick up a large
bag of pet food, you’re doing something that a dead-lift exercise simulates.
Functional movements are compound movements. They utilize several muscle
groups at once. It’s rare that you perform a movement in your daily life that
isolates a single muscle. Our bodies just aren’t designed like that. Therefore,
Metabolic Mayhem®: Training Manual™
© 2012 Benjamin Teal - All Rights Reserved. http://www.MetabolicMayhem.net
Page 11
there’s tremendous benefit to following a fitness program that supports working
your large muscle groups together as you would in real life.
Let’s take another real world example. Imagine you’re walking into a friend’s home
and their small cat, dog or toddler comes to greet you. You squat down to get to
their level and say hi. This squat movement is a compound movement. You
engage muscles in your lower body and core, including your quadriceps,
hamstrings, calves and glutes. You also use your low back and lower abdominal
muscles. Try it right now and you’ll see. When you squat you’re using many large
muscle groups in conjunction.
What’s the largest muscle group in your body? It’s your legs right? Your glutes,
quads, hamstrings and even your calves all work together to perform most
movements your body makes. They’re the largest muscle group and they burn the
most calories during and after your workouts. You’ll notice, as you work through
the Metabolic Moves™ listed below, many of them focus on using your legs.
Checklist: How Metabolic is the Move? This checklist is a blunt instrument to give you general guidelines on the relative
metabolic worth of various exercises. Don't get too caught up in the numbers, but
rather the relative direction of those numbers. The concept is far more important
than whether an exercise scores a 5 or a 6 on this scale.
Does the exercise include one or more of the three major muscles as primary movers (chest, lats or legs)?
Give it 1 point each for chest and lats and 2 points each for the major leg
muscles (quads, hamstrings and glutes).
Does the exercise include multiple muscles?
Give it 1 point for each mover muscle group other than the big 3 (a push up
would score 2 additional points here – 1 for shoulders, 1 for triceps).
Does the exercise include one of more of the major joints (shoulders or
hips)?
Give it 1 point for shoulders and 2 points for hips.
Metabolic Mayhem®: Training Manual™
© 2012 Benjamin Teal - All Rights Reserved. http://www.MetabolicMayhem.net
Page 12
Does the exercise include multiple joints?
Give it 1 point for each joint other than shoulders or hips.
Any exercise that gets at least 5 points I would consider "metabolic". Clearly,
though, some moves are more metabolic than others.
A push-up, for example, would get only 5 points; a bodyweight squat would get 7.
A burpee would get a 9; a burpee with a push-up get you to 11; add a jump at the
end and get to 12; a pull-up after the jump and you are at 13.
Example Metabolic Moves™ Here is a partial list of recommended Metabolic Moves™:
Burpees (and variations: with a push-up, with a jump, with a pull-up, etc.)
Squats (and variations: goblet, prisoner, wide stance, narrow stance, etc.) Deadlifts (and variations: bodyweight, dumbbell, barbell, sumo, etc.)
Pull-ups (and variations: chin-ups, wide-, narrow-, and neutral-grips, etc.) Mountain Climbers
Olympic Lifts (cleans and snatches) Presses (bodyweight and weighted variations: push-ups, bench presses,
shoulder presses, etc.)
You'll see these types of moves used throughout the the Metabolic Mayhem®
system. You won't be able to escape them; their very tightly integrated into each
element of your workouts.
Metabolic Muscle™ Metabolic Muscle™ workouts are the core of your training. In a nutshell, they are
supersets and tri-sets that use roughly the same basic load (weight), and they are
performed consecutively with little to no rest between exercises.
These groupings are called complexes. Each complex will contain at least one
Metabolic Move™ and often more than one.
You'll experience three types of Metabolic Muscle™ workouts:
Volume Based: Complete a defined number of reps and immediately move to the
next exercise, before resting at the end of each complex.
Metabolic Mayhem®: Training Manual™
© 2012 Benjamin Teal - All Rights Reserved. http://www.MetabolicMayhem.net
Page 13
Time Based: Complete as many reps of each exercise as you can in a defined time
period and immediately move to the next exercise, before resting at the end of
each complex.
Time-Volume Based: Do a fixed number of reps of each exercise within a specific
amount of time. For example, do 10 reps of each exercise every 2 minutes. The
faster you finish the exercises, the longer your rest period.
Using these three methods allows you to keep the total number of exercises
needed to do a Metabolic Muscle™ routine to a minimum, while allowing for
significant variation in each workout.
There are two Metabolic Muscle™ workouts included in this manual; when you
combine them with the three types of workouts, that's a total of 6 different
workouts to choose from.
Metabolic Shred Circuits™ Metabolic Shred Circuits™ are designed to either finish off your workout (mini-
circuits) or to be stand-alone workouts (max-circuits).
They use resistance training to mimic cardio work. The best part is because each
exercise uses a different body part, you can keep intensity higher for a longer
period than during normal cardio workouts.
The circuits I recommend are bodyweight circuits that can be done pretty much
anywhere, so you don't need to waste a lot of time driving back and forth to the
gym. You can do them in your living room, bed room, or as I've been known to do,
out in the driveway.
Other than the size of the circuit (generally 5 or 10 exercises), you'll really only
see the three types of Metabolic Shred Circuits™: Volume Based, Time Based and
Volume-Time Based. However, the primary format we will use is the Time Based
routine.
There are two mini- and one max-circuits included in this manual.
Metabolic Intervals™ Metabolic Intervals™ are variations on high-intensity interval training methods.
Metabolic Mayhem®: Training Manual™
© 2012 Benjamin Teal - All Rights Reserved. http://www.MetabolicMayhem.net
Page 14
With Metablic intervals, you can burn more calories in a shorter amount of time
and you get all of the benefits of the “after burn.” You burn more calories when
you speed up and slow down than it would if you exercised the same amount of
time at a steady pace.
During the high intensity work phases, you’re basically sprinting, which is an
anaerobic exercise (same as weight training). As a result, your body has to work
harder after your exercise is over to repair your muscles, similar to weight
training. Therefore you get all of the benefits of the "afterburn."
Many Metabolic Intervals™ use a negative work to rest ratio to put this process
(calorie burning and the "afterburn") into overdrive.
We will vary the length and sequence of the intervals; however, I generally leave
the choice of equipment up to you.
The routines are based on the Perceived Exertion scale (found in the appendix of
this manual). You will get two Metabolic Interval™ variations.
Active Rest You are going to take advantage of the elevated afterburn effect – when your body
is burning fat after your workouts are complete – by increasing your active rest.
Most of the time, this can be a brisk walk. However, it can be on the elliptical
trainer or on a bike.
When you do high intensity interval training or metabolic weight training, you rely
largely on your anaerobic systems for energy. That means that you burn glucose
(carbohydrates) as your primary source of fuel during the workout.
However, after the workout, as your body repairs your muscle and tries to return
to baseline, your primary fuel source becomes fat.
Now, during aerobic training (moderate intensity training), your body burns
primarily fat.
You are going to layer on some moderate intensity aerobic training (active rest)
during your "after burn" window. This is where the magic happens.
Metabolic Mayhem®: Training Manual™
© 2012 Benjamin Teal - All Rights Reserved. http://www.MetabolicMayhem.net
Page 15
The point is to not only increase total calories burned, but also calories burned
from fat. As you'll see in the Sum of the Parts section below, you don't even need
to get all of your active rest components in at the same time – they can be as
short as 10 minutes!
Morning Metabolic Motivators™ Let's talk for a minute about timing and maximizing the effect of Hormone
Harmonics™.
when you exercise on an empty stomach that not only do you burn more calories
from fat during the exercise itself, but by raising growth hormone levels during a
mini workout in the morning, and then following your regular routine later in the
day, you may increase your ability to shed fat 24-hours per day.
However, there is a downside to pre-breakfast cardio. First, too much exercise and
you can spike a fat stress hormone called cortisol. Cortisol helps maintain blood
sugar by breaking down everything, including proteins. Where does it find these
proteins? In your muscles, of course. And if your goal is to create Metabolic
Mayhem such that your metabolism is primed to incinerate fat, this isn’t a good
thing.
Like growth hormone, cortisol production increases with exercise intensity. That is,
the harder and longer you exercise, the more cortisol (and growth hormone) you
produce.
While your body produces cortisol primarily as a reaction to exercise intensity,
growth hormone has a time component as well. You can get up to a 300%
increase in growth hormone production in the first 10 minutes of exercise. There
are diminishing returns for growth hormone production for every minute
thereafter.
As far as intensity is concerned, you should target about 60% of your VO2max. At
60% VO2max, the amount of cortisol in your blood is relatively steady, especially
with a short bout of exercise. Growth hormone, however, can increase up to
1,000% at this exercise intensity.
The sweet spot, in my option, seems to be 10 to 15 minutes of moderately intense
exercise using a few core Metabolic Moves™ first thing in the morning.
Metabolic Mayhem®: Training Manual™
© 2012 Benjamin Teal - All Rights Reserved. http://www.MetabolicMayhem.net
Page 16
In addition, as you'll read in the Sum of the Parts section below, adding an
additional 10 minute workout in the morning can really accelerate the fat melting
process.
The point of this is simple, if you don’t keep your hormones in harmony, you could
be defeating the purpose of the exercise. That’s why the Morning Metabolic
Motivator™ routines in Metabolic Mayhem® are designed to be short and
moderately intense. So, to summarize: you should incorporate a Morning
Metabolic Motivator™ workout into your routines to:
1. Get the day started right and get a sense of achievement by moving in the
morning with a quick workout, use more fat as fuel for your workouts, 2. Get an initial spike in growth hormone and increase the chances of elevating
growth hormone up to 24-hours when combined with your normal Metabolic Mayhem® routines,
3. All while minimizing cortisol production.
You're getting 3 Morning Metabolic Motivators™ in this program to choose from.
Metabolic Minutes™ One of the primary principles of Metabolic Mayhem® is getting in exercise where
you have time... even if that time is only a minute.
Welcome to the Metabolic Minute™. These are Metabolic Moves™ that you can do
anywhere that will get your heart pumping, clear your head, and increase your
calorie burn, all in as little as 60 seconds.
You can do these Metabolic Minutes™ as often as you'd like. Obviously, the more
the merrier.
One of my favorite techniques is to bookend them around a brisk 10 to 20 minute
walk during the day.
You're getting 5 Metabolic Minute™ workouts.
Metabolic Shape Circuits™ The vast majority of Metabolic Mayhem® workouts are centered around the big
muscles (chest, lats and legs) and are total body workouts. This is to maximize
your fat loss. However, if you're like me, you like to work on the "show-off"
Metabolic Mayhem®: Training Manual™
© 2012 Benjamin Teal - All Rights Reserved. http://www.MetabolicMayhem.net
Page 17
muscles: biceps, triceps, calves, forearms, traps... you get the idea. You want to
really change your shape and take your body to the next level. These mini-circuits
work the smaller muscles that are often associated with a top-notch physique.
For you, I've included two Metabolic Shape Circuits™. These are completely
optional, and are slightly less metabolic by design than the main workouts;
however, they will give you an extra edge in getting the shape you're after.
Use them to supplement the main workouts, not to replace them.
Sum of the Parts is Greater than the Whole,
Or Maximizing minimal time
One of the biggest complaints I hear is that you just don't have time to work out. I
am going to dispel this myth right now.
I know how hard it is to get an hour to exercise some days. Even when I block off
time, sometimes things go haywire, and I can’t dedicate an uninterrupted hour.
What if you can only find 30 minutes here and there? Or only 15 minutes? Maybe
10 minutes? It’s hard to find a good excuse to not have some time for exercise
during the day. Especially if you are focusing on and prioritizing it.
The question I want to explore in this post is whether you can actually split up
your exercise sessions to achieve the same, if not better, results.
In a 2007 study found in the Journal of Applied Physiology, they explored this
question. The scientists set out to determine if fat metabolism was different if you
did a single bout of “prolonged” exercise (in this case, 60-minutes), or two
sessions of equivalent exercise – same total duration, same intensity (30-minutes
x 2, with a 20 minute rest in between sessions). The test subjects exercised on a
stationary bike at moderate intensity (60% maximal oxygen uptake).
In the first 30 minutes of both trials, growth hormone (linked to abdominal fat
loss), and blood epinephrine and norepinephrine levels (linked to hormone
sensitive lipase, an enzyme that controls fat burning by releasing fatty acids from
fat cells) were significantly increased. So far so good.
Metabolic Mayhem®: Training Manual™
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Page 18
In the repeated bout trial, there was a significant increase in free fatty acids
circulating in the blood stream during the 20-minute rest.
In the final 30-minutes of exercise, free fatty acids and epinephrine were
statistically higher in the repeated trial than the continuous bout. Also, blood
glucose and insulin (higher insulin promotes fat storage) were significantly lower in
the repeated trial.
Finally, the researchers found that fat oxidation was a larger contributor to total
energy expenditure in the repeated trial that the continuous bout of exercise.
Basically, they found that you burn more fat by splitting up your cardio routine
[Goto K, Tanaka K, Ishii N, Mizuno A, Takamatsu K.Enhancement of Fat
Metabolism by Repeated Bouts of Moderate Endurance Exercise. Journal of Applied
Physiology, June 2007; 102:(6) 2158-2164.]
In 2011, another team led by Dr. Goto tested the effects of a continuous 30-
minute bout of exercise versus 3 x 10-minute bouts with a 10-minute rest in
between. Again, they found that the results “suggest that the repetition of 10-min
of moderate exercise can contribute to greater exercise-induced fat oxidation
compared with a single 30-min bout of continuous exercise.”
In both of these studies, there were (relatively) short rest periods followed by
more exercise. What happens when you rest for hours at a time, and only exercise
when convenient?
The study that is most often cited is 1995 study found in the International Journal
of Obesity Related Metabolic Disorders. In this landmark study, participants (56
obese, sedentary females) were asked to exercise 5 days per week, increasing
duration from 20 minutes to 40 minutes over a 20-week period. One group did all
of their exercise in a single session. The other group did their exercise in 10
minute increments, spread throughout the day.
The multiple-session group reported exercising on more days than their single-
session counterparts (87.3 days versus 69.1 days on average). They also reported
exercising more minutes per week – 223.8 minutes versus 188.2 minutes on
average. That’s a difference of 35 minutes – basically an additional exercise
session per week!
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As you might imagine, the multiple-session group lost more weight (8.9
kilograms; 19.6 pounds) than the single session-group (6.4 kilograms; 14
pounds).
Now, in the first two studies I mentioned, we see that fat metabolism is greater for
the multiple-bout approach, but there is a rest duration variable. In the last study,
the rest variable is removed, but the weight loss is at least partially attributable to
the increased amount of exercise performed.
If only there was a large review of the studies we could reference…
In 2009, a review was published in Sports Medicine. Here are what the authors
found:
The majority of the intervention studies included in
the review measured body mass, body composition or fat
distribution before and after training. Although eight
studies noted positive alterations in body composition
following training, there is little consistency in the
comparisons between the two exercise patterns. Four
studies noted similar favourable alterations in body
composition in both patterns, whereas three studies
noted greater improvements following the accumulated
exercise and one study reported greater improvement
following the continuous approach [Murphy M, Blair S,
Murtagh E. Accumulated versus Continuous Exercise for
Health Benefit. Sports Medicine. January 2009;39(1):29-
43.]
So, over the long term, it looks like the studies say (generally) that breaking the
exercises down into smaller intervals of 10-minutes or greater is at least as good
as doing a longer session for reducing body weight (yes, I know that mass and
weight are different, but since we all live on the earth, the difference is more
philosophical than practical).
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Let’s also not forget what we learned about growth hormone, exercise and fat loss.
From a practical standpoint, especially for beginners, this is a great way to ease
into an exercise program. For the rest of us, intermittent exercise also has many
benefits, as we’ve discussed, and a variation on this theme is also found in the
intermediate/advanced Metabolic Mayhem® course.
Think of it this way: It's a macro form of interval training, and another way to
introduce periodization into the equation.
If you’re looking to shed pounds, “time” is no longer an excuse. If you don't think
you can find 10 minutes, refer to the Metabolic Mindhacks™ Mini-Guide for ideas
on "creating" time.
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Metabolic Mayhem Workouts
Below are the Metabolic Mayhem workouts. Look through them and get familiar. I
designed each one to maximize your fat loss and change the shape of your body. I
included the various rep and set schemes with each type of workout.
Metabolic Muscle™
Metabolic MUSCLE™ Workout 1A
Exercise Sets Reps Tempo
A) Goblet Squat 3 to 5 X 1-0-1-0
B) DB Bench Press 3 to 5 X 1-0-1-0
C) DB CS Row 3 to 5 X 1-0-1-0
Metabolic MUSCLE™ Workout 1B
Exercise Sets Reps Tempo
A) Medicine Ball Chop 3 to 5 X 1-0-1-0
B) Pull-Up/Lat Pulldown 3 to 5 X 1-0-1-0
C) DB Push Press 3 to 5 X 1-0-1-0
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Metabolic MUSCLE™ Workout 2A
Exercise Sets Reps Tempo
A) DB Squats 3 to 5 X 1-0-1-0
B) DB One-Arm Row 3 to 5 X 1-0-1-0
C) DB or KB Swings 3 to 5 X 1-0-1-0
Metabolic MUSCLE™ Workout 2B
Exercise Sets Reps Tempo
A) Prisoner Squat 3 to 5 X 1-0-1-0
B) Push-Up 3 to 5 X 1-0-1-0
C) Pull-Up/Lat Pulldown 3 to 5 X 1-0-1-0
There are three methods for these workouts. I will use Metabolic Muscle™ Workout
1A as an example.
Volume (V): Complete 10 reps of Goblet Squats immediately followed by10 reps
of DB Bench Presses and 10 reps of DB CS Rows. Rest 60 seconds, then repeat the
complex 2 to 4 more times before moving on to the next part of the workout.
Time (T): Complete as many reps of the DB Goblet Squat as you can in 30
seconds, then immediately do as many reps as you can of the DB Bench Press in
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30 seconds and the DB CS Row in the 30 seconds. Rest 60 seconds before
repeating the complex. Do this 2 to 4 more times before moving to the next phase
of the workout.
Time-Volume (TV): Do 10 reps each of the DB Goblet Squat, DB Bench Press
and DB CS on the two minutes. This means that if you start on minute 0, and it
takes you 1 minute to do all 30 reps (10 or each exercise), then you have 1
minute to rest before minute 2 triggers the next round. If the exercises were to
take you 90 seconds, you'd have only 30 seconds of rest before the next bout.
You'll most commonly see on the minute or on the two minutes.
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Metabolic Shred Circuits™
Metabolic Shred Circuit™ A
Exercise Sets Reps Tempo
A) Diamond Push-Ups 3 X 1-0-1-0
B) Prisoner Squat 3 X 1-0-1-0
C) Burpees 3 X 1-0-1-0
D) Reverse Lunge 3 X 1-0-1-0
E) Plank 3 30 seconds
Metabolic Shred Circuit™ B
Exercise Sets Reps Tempo
A) Bodyweight Squat 3 to 5 X 1-0-1-0
B) Push-Ups 3 to 5 X 1-0-1-0
C) Jumping Jacks 3 to 5 X 1-0-1-0
D) Mountain Climber 3 to 5 X 1-0-1-0
E) Elevated Push-Ups 3 to 5 X 1-0-1-0
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Metabolic Shred Circuit™ C
Exercise Sets Reps Tempo
A) Bodyweight Squat 3 to 5 X 1-0-1-0
B) Push-Ups 3 to 5 X 1-0-1-0
C) Jumping Jacks 3 to 5 X 1-0-1-0
D) Burpees 3 to 5 X 1-0-1-0
E) Pull-Ups 3 to 5 X 1-0-1-0
F) Mountain Climbers 3 to 5 X 1-0-1-0
G) Prisoner Squat 3 to 5 X 1-0-1-0
H) Elevated Push-Ups 3 to 5 X 1-0-1-0
I) Reverse Lunges 3 to 5 X 1-0-1-0
J) Plank 3 to 5 30 seconds
The rep schemes follow the same as the ones described in the Metabolic Muscle™
section above: T, V and TV.
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Metabolic Intervals™ There are two type of intervals here. The beginners interval is a positive work to
rest ratio (1 work unit to every 2 rest units). The second uses a neutral work to
rest ratio (1:1). The last one is a negative work to rest ratio (2:1).
Metabolic Intervals™ A (Beginner 1:2)
Exercise Sets Perceived Exertion
Warm-Up 4 minutes 5
(1) Work 30 Seconds 9
(1) Rest 90 Seconds 3
(2) Work 30 Seconds 9
(2) Rest 90 Seconds 3
(3) Work 30 Seconds 9
(3) Rest 90 Seconds 3
(4) Work 30 Seconds 9
(4) Rest 90 Seconds 3
(5) Work 30 Seconds 9
(5) Rest 90 Seconds 3
(6) Work 30 Seconds 9
(6) Rest 90 Seconds 3
Cool Down 4 Minutes 5
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Metabolic Intervals™ B (Intermediate 1:1)
Exercise Sets Perceived Exertion
Warm-Up 4 minutes 5
(1) Work 60 Seconds 9
(1) Rest 60 Seconds 3
(2) Work 60 Seconds 9
(2) Rest 60 Seconds 3
(3) Work 60 Seconds 9
(3) Rest 60 Seconds 3
(4) Work 60 Seconds 9
(4) Rest 60 Seconds 3
(5) Work 60 Seconds 9
(5) Rest 60 Seconds 3
(6) Work 60 Seconds 9
(6) Rest 60 Seconds 3
Cool Down 4 Minutes 5
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Metabolic Intervals™ C (Advanced 2:1)
Exercise Sets Perceived Exertion
Warm-Up 4 minutes 5
(1) Work 90 Seconds 9
(1) Rest 30 Seconds 3
(2) Work 90 Seconds 9
(2) Rest 30 Seconds 3
(3) Work 90 Seconds 9
(3) Rest 30 Seconds 3
(4) Work 90 Seconds 9
(4) Rest 30 Seconds 3
(5) Work 90 Seconds 9
(5) Rest 30 Seconds 3
(6) Work 90 Seconds 9
(6) Rest 30 Seconds 3
Cool Down 4 Minutes 5
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Morning Metabolic Motivators™ Morning Metabolic Motivators™ will also use the three types of workout loads: T,
V, and TV.
There are 5 Morning Metabolic Motivators™ here. Each one consists of one floor
movement and one standing movement. All use bodyweight exercises so that you
can do them first thing in the morning without looking for equipment or driving to
the gym.
Morning Metabolic Motivator™ A
Exercise Sets Reps
A) Burpees 5 5, 4, 3, 2, 1
B) Jumping Jacks 5 5, 4, 3, 2, 1
Morning Metabolic Motivator™ B
Exercise Sets Reps
A) Prisoner Squats 5 5, 4, 3, 2, 1
B) Mountain Climbers 5 5, 4, 3, 2, 1
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Morning Metabolic Motivator™ C
Exercise Sets Reps
A) Push Ups 5 5, 4, 3, 2, 1
B) Full Body Extensions 5 5, 4, 3, 2, 1
Morning Metabolic Motivator™ D
Exercise Sets Reps
A) Burpees 5 5, 4, 3, 2, 1
B) Bodyweight Squats 5 5, 4, 3, 2, 1
Morning Metabolic Motivator™ E
Exercise Sets Reps
A) Mountain Climbers 5 5, 4, 3, 2, 1
B) Pull-Ups 5 5, 4, 3, 2, 1
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Metabolic Minutes™ There are several ways to perform the metabolic minute.
Do any of the following Metabolic Moves™ for 60 seconds straight.
Do any two for 30 seconds each.
You get the picture...
Here are 10 Metabolic Minute™ suggestions. Again, they are all bodyweight so that
you can do them wherever you are.
You will also use them to "interrupt" your Metabolic Muscle™ workouts to keep
your body guessing throughout the session.
Metabolic Minute™ A
Exercise Sets Work Time
A) Burpees 1 60 seconds
Metabolic Minute™ B
Exercise Sets Work Time
B) Jumping Jacks 1 60 seconds
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Metabolic Minute™ C
Exercise Sets Reps
B) Mountain Climbers 1 60 Seconds
Metabolic Minute™ C
Exercise Sets Reps
B) Full Body Extensions 1 Seconds
Metabolic Minute™ D
Exercise Sets Reps
B) Bodyweight Squats 1 60 Seconds
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Metabolic Minute™ E
Exercise Sets Reps
A) Burpees 1 30 Seconds
B) Jumping Jacks 1 30 Seconds
Metabolic Minute™ F
Exercise Sets Reps
A) Mountain Climbers 1 30 Seconds
B) Full Body Extensions 1 30 Seconds
Metabolic Minute™ G
Exercise Sets Reps
A) Burpees 1 20 Seconds
A) Bodyweight Squats 1 20 Seconds
B) Jumping Jacks 1 20 Seconds
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Metabolic Shape Circuits™ The final component of Metabolic Mayhem® are the Metabolic Shape Circuits™.
These are done to give a little more "shape" to your hard earned muscles and to
help your beach muscles "pop". Sexy, muscular arms, shoulders and lower legs
are here. If you want to use this circuit, add it on to the end of your Metabolic
Muscle™ Days.
Metabolic Shape Circuit: Beach Ready
Exercise Sets Reps Tempo
A) Full Body Extension 3 10 1-0-1-0
B) DB Biceps Curl 3 10 1-0-1-0
C) DB Lying Triceps Ext 3 10 1-0-1-0
D) DB Upright Row 3 10 1-0-1-0
Perform exercises A, B and C sequentially with no rest between exercises. Rest 60
seconds following exercise C, then repeat the circuit two more times.
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Metabolic Mayhem®
Workouts
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Safe Training 101
1. Don't do this program without a physician's
approval. I'm not a doctor, and this isn't medical advice.
There is nothing in this manual that is intended as a
substitute for your physician's knowledge, advice and
direction.
2. Always warm-up before exercising.
3. Exercise can be dangerous.
This means:
a. Don’t lift heavy weights by yourself. Use a
knowledgeable spotter.
b. Don't do any exercise you don't know how to do.
Don't do any exercise unless you've been shown the
proper technique by a certified trainer or strength
and conditioning specialist.
c. If it hurts or just plan doesn't feel right, then STOP
DOING IT.
d. Always warm-up before exercising.
SAFETY FIRST!
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Each day will have mandatory and/or optional components. Clearly, the mandatory
components are the least you should do that day. For accelerated fat loss, add in
the recommended optional components as time allows.
Weeks 1, 4 – Volume
Day 1
Day 1 each week will correlate with a lower calorie and carbohydrate day (or,
potentially a fast day)
Mandatory Components
Metabolic Shred Circuit™ C
Exercise Sets Reps Tempo
A) Bodyweight Squat 3 to 5 10 1-0-1-0
B) Push-Ups 3 to 5 10 1-0-1-0
C) Jumping Jacks 3 to 5 10 1-0-1-0
D) Burpees 3 to 5 10 1-0-1-0
E) Pull-Ups 3 to 5 10 1-0-1-0
F) Mountain Climbers 3 to 5 10 1-0-1-0
G) Prisoner Squat 3 to 5 10 1-0-1-0
H) Elevated Push-Ups 3 to 5 10 1-0-1-0
I) Reverse Lunges 3 to 5 10 1-0-1-0
J) Plank 3 to 5 30 seconds
Perform exercises A, B, C, D, E, F, G, H, I and J sequentially with no rest between
exercises. Rest 60 seconds following exercise J, then repeat the circuit two to four
more times
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Metabolic Intervals A, B or C.
Either do the interval workout after the Shred Circuit™ (rest 10 minutes between
workouts), or, do the interval training later in the day if it's more convenient. The
key is to find time for both workouts (each should take about 20 minutes).
Optional Components
Morning Metabolic Motivator™ A, B, C, D, or E (do only 1, your choice)
One circuit is completing the entire sequence of 5, 4, 3, 2, and 1 rep of each
exercise. Do 5 mini-circuits, rest 60 seconds between each circuit.
Metabolic Minutes™ A, B, C, D, E, F, G (do as many as you'd like)
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Day 2
Day 2 each week will be a low calorie, low carb day. We are going to take
advantage of the afterburn from yesterday's workout, along with the fact that your
body is carb depleted by using active rest.
Mandatory Components
30 to 45 Minutes of Active Rest.
This can be 3 x 10 to 15 minutes, or all at one time. Try to do at least 10
minutes with each session if you break it up. Shoot for between 4 and 6 on
the perceived exertion scale.
Optional Components
Morning Metabolic Motivator™ A, B, C, D, or E (do only 1, your choice)
One circuit is completing the entire sequence of 5, 4, 3, 2, and 1 rep of each
exercise. Do 5 mini-circuits, rest 60 seconds between each circuit.
Metabolic Minutes™ A, B, C, D, E, F, G (do as many as you'd like)
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Day 3
Day 3 each week will be a higher calorie, moderate carb day. We will take
advantage of the insulin spikes with Metabolic Muscle™ workouts.
Mandatory Components
Metabolic Move™
Exercise Sets Reps Tempo
A) Dumbbell Deadlift 3 10 1-0-1-0
Rest 60 seconds maximum between sets. Use a weight that leaves you
approximately 2 reps less than failure. Rest 2 minutes before starting Metabolic
Muscle™ Workout 1A.
Metabolic MUSCLE™ Workout 1A
Exercise Sets Reps Tempo
A) Goblet Squat 3 to 5 10 1-0-1-0
B) DB Bench Press 3 to 5 8 1-0-1-0
C) DB CS Row 3 to 5 8 1-0-1-0
Perform exercises A, B and C sequentially with no rest between exercises. Rest 60 seconds following exercise C, then repeat the circuit two to four more times. Rest
2 minutes before proceeding to exercise Metabolic Muscle Workout 1B.
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Metabolic MUSCLE™ Workout 1B
Exercise Sets Reps Tempo
A) Medicine Ball Chop 3 to 5 10 1-0-1-0
B) Pull-Up/Lat Pulldown 3 to 5 8 1-0-1-0
C) DB Push Press 3 to 5 8 1-0-1-0
Perform exercises A, B and C sequentially with no rest between exercises. Rest 60
seconds following exercise C, then repeat the circuit two to four more times. Rest 2 minutes before proceeding to the Shred Circuit™.
Either do the Shred Circuit™ immediately following the Metabolic Muscle™
Workout (rest 5 to 10 minutes between workouts), or, do the Shred Circuit™ later
in the day if it's more convenient.
Metabolic Shred Circuit™ A
Exercise Sets Reps Tempo
A) Diamond Push-Ups 3 10 1-0-1-0
B) Prisoner Squat 3 10 1-0-1-0
C) Burpees 3 10 1-0-1-0
D) Reverse Lunge 3 10 1-0-1-0
E) Plank 3 30 seconds
Perform exercises A, B, C, D and E sequentially with no rest between exercises.
Rest 60 seconds following exercise E, then repeat the circuit two more times.
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Optional Components
Morning Metabolic Motivator™ A, B, C, D, or E (do only 1, your choice)
One circuit is completing the entire sequence of 5, 4, 3, 2, and 1 rep of each
exercise. Do 5 mini-circuits, rest 60 seconds between each circuit.
Metabolic Minutes™ A, B, C, D, E, F, G (do as many as you'd like)
Metabolic Shape Circuit™ (do after Metabolic Muscle Workout 1B, before
the Shred Circuit™)
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Day 4
Day 2 each week will be a low calorie, low carb day. We are going to take
advantage of the afterburn from yesterday's workout, along with the fact that your
body is carb depleted by using active rest.
Mandatory Components
30 to 45 Minutes of Active Rest.
This can be 3 x 10 to 15 minutes, or all at one time. Try to do at least 10
minutes with each session if you break it up. Shoot for between 4 and 6 on
the perceived exertion scale.
Optional Components
Morning Metabolic Motivator™ A, B, C, D, or E (do only 1, your choice)
One circuit is completing the entire sequence of 5, 4, 3, 2, and 1 rep of each
exercise. Do 5 mini-circuits, rest 60 seconds between each circuit.
Metabolic Minutes™ A, B, C, D, E, F, G (do as many as you'd like)
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Day 5
Day 5 each week will be a higher calorie, moderate carb day. We will take
advantage of the insulin spikes with Metabolic Muscle™ workouts.
Mandatory Components
Metabolic Move™
Exercise Sets Reps Tempo
A) Burpees 3 10 1-0-1-0
Rest 60 seconds maximum between sets. Use a weight that leaves you
approximately 2 reps less than failure. Rest 2 minutes before starting Metabolic
Muscle™ Workout 2A.
Metabolic MUSCLE™ Workout 2A
Exercise Sets Reps Tempo
A) DB Squats 3 to 5 10 1-0-1-0
B) DB One-Arm Row 3 to 5 8 1-0-1-0
C) DB or KB Swings 3 to 5 8 1-0-1-0
Perform exercises A, B and C sequentially with no rest between exercises. Rest 60
seconds following exercise C, then repeat the circuit two to four more times. Rest
2 minutes before proceeding to exercise Metabolic Muscle Workout 1B.
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Metabolic MUSCLE™ Workout 2B
Exercise Sets Reps Tempo
A) Prisoner Squat 3 to 5 10 1-0-1-0
B) Push-Up 3 to 5 8 1-0-1-0
C) Pull-Up/Lat Pulldown 3 to 5 8 1-0-1-0
Perform exercises A, B and C sequentially with no rest between exercises. Rest 60
seconds following exercise C, then repeat the circuit two to four more times. Rest
2 minutes before proceeding to the Shred Circuit™.
Metabolic Shred Circuit™ B
Exercise Sets Reps Tempo
A) Bodyweight Squat 3 to 5 10 1-0-1-0
B) Push-Ups 3 to 5 10 1-0-1-0
C) Jumping Jacks 3 to 5 10 1-0-1-0
D) Mountain Climber 3 to 5 10 1-0-1-0
E) Elevated Push-Ups 3 to 5 10 1-0-1-0
Perform exercises A, B, C, D and E sequentially with no rest between exercises.
Rest 60 seconds following exercise E, then repeat the circuit two more times.
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Optional Components
Morning Metabolic Motivator™ A, B, C, D, or E (do only 1, your choice)
One circuit is completing the entire sequence of 5, 4, 3, 2, and 1 rep of each
exercise. Do 5 mini-circuits, rest 60 seconds between each circuit.
Metabolic Minutes™ A, B, C, D, E, F, G (do as many as you'd like)
Metabolic Shape Circuit™ (do after Metabolic Muscle Workout 2B, before
the Shred Circuit™)
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Day 6
Mandatory Components
Day 6 is a lower calorie, low carb day. Let's take advantage of that and deplete
glycogen stores further with interval training.
Metabolic Intervals A, B or C.
Optional Components
Morning Metabolic Motivator™ A, B, C, D, or E (do only 1, your choice)
One circuit is completing the entire sequence of 5, 4, 3, 2, and 1 rep of each
exercise. Do 5 mini-circuits, rest 60 seconds between each circuit.
Metabolic Minutes™ A, B, C, D, E, F, G (do as many as you'd like)
Day 7
Mandatory Components
REST! Enjoy the Mayhem Meals™ Cheat Day.
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Weeks 2, 5 – TIME
Day 1
Day 1 each week will correlate with a lower calorie and carbohydrate day (or,
potentially a fast day)
Mandatory Components
Metabolic Shred Circuit™ C
Exercise Sets Reps Tempo
A) Bodyweight Squat 3 to 5 30 seconds 1-0-1-0
B) Push-Ups 3 to 5 30 seconds 1-0-1-0
C) Jumping Jacks 3 to 5 30 seconds 1-0-1-0
D) Burpees 3 to 5 30 seconds 1-0-1-0
E) Pull-Ups 3 to 5 30 seconds 1-0-1-0
F) Mountain Climbers 3 to 5 30 seconds 1-0-1-0
G) Prisoner Squat 3 to 5 30 seconds 1-0-1-0
H) Elevated Push-Ups 3 to 5 30 seconds 1-0-1-0
I) Reverse Lunges 3 to 5 30 seconds 1-0-1-0
J) Plank 3 to 5 30 seconds
Complete as many reps as you can of each exercise in 30 seconds. Rest 60
seconds before repeating the complex. Do this 2 to 4 more times before moving to the next phase of the workout.
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Metabolic Intervals A, B or C.
Either do the interval workout after the Shred Circuit™ (rest 10 minutes between
workouts), or, do the interval training later in the day if it's more convenient. The
key is to find time for both workouts (each should take about 20 minutes).
Optional Components
Morning Metabolic Motivator™ A, B, C, D, or E (do only 1, your choice)
One circuit is completing the entire sequence of 5, 4, 3, 2, and 1 rep of each
exercise. Do 5 mini-circuits, rest 60 seconds between each circuit.
Metabolic Minutes™ A, B, C, D, E, F, G (do as many as you'd like)
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Day 2
Day 2 each week will be a low calorie, low carb day. We are going to take
advantage of the afterburn from yesterday's workout, along with the fact that your
body is carb depleted by using active rest.
Mandatory Components
30 to 45 Minutes of Active Rest.
This can be 3 x 10 to 15 minutes, or all at one time. Try to do at least 10
minutes with each session if you break it up. Shoot for between 4 and 6 on
the perceived exertion scale.
Optional Components
Morning Metabolic Motivator™ A, B, C, D, or E (do only 1, your choice)
One circuit is completing the entire sequence of 5, 4, 3, 2, and 1 rep of each
exercise. Do 5 mini-circuits, rest 60 seconds between each circuit.
Metabolic Minutes™ A, B, C, D, E, F, G (do as many as you'd like)
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Day 3
Day 3 each week will be a higher calorie, moderate carb day. We will take
advantage of the insulin spikes with Metabolic Muscle™ workouts.
Mandatory Components
Metabolic Move™
Exercise Sets Reps Tempo
A) Dumbbell Deadlift 3 10 1-0-1-0
Rest 60 seconds maximum between sets. Use a weight that leaves you
approximately 2 reps less than failure. Rest 2 minutes before starting Metabolic
Muscle™ Workout 1A.
Metabolic MUSCLE™ Workout 1A
Exercise Sets Reps Tempo
A) Goblet Squat 3 to 5 30 seconds 1-0-1-0
B) DB Bench Press 3 to 5 30 seconds 1-0-1-0
C) DB CS Row 3 to 5 30 seconds 1-0-1-0
Complete as many reps as you can of each exercise in 30 seconds. Rest 60 seconds before repeating the complex. Do this 2 to 4 more times before moving to
the next phase of the workout.
Metabolic Mayhem®: Training Manual™
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Page 52
Metabolic MUSCLE™ Workout 1B
Exercise Sets Reps Tempo
A) Medicine Ball Chop 3 to 5 10 1-0-1-0
B) Pull-Up/Lat Pulldown 3 to 5 8 1-0-1-0
C) DB Push Press 3 to 5 8 1-0-1-0
Complete as many reps as you can of each exercise in 30 seconds. Rest 60
seconds before repeating the complex. Do this 2 to 4 more times before proceeding to the Shred Circuit™.
Either do the Shred Circuit™ immediately following the Metabolic Muscle™
Workout (rest 5 to 10 minutes between workouts), or, do the Shred Circuit™ later
in the day if it's more convenient.
Metabolic Shred Circuit™ A
Exercise Sets Reps Tempo
A) Diamond Push-Ups 3 30 seconds 1-0-1-0
B) Prisoner Squat 3 30 seconds 1-0-1-0
C) Burpees 3 30 seconds 1-0-1-0
D) Reverse Lunge 3 30 seconds 1-0-1-0
E) Plank 3 30 seconds
Complete as many reps as you can of each exercise in 30 seconds. Rest 60
seconds before repeating the complex. Do this 2 to 4 more times before moving to
the next phase of the workout.
Metabolic Mayhem®: Training Manual™
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Page 53
Optional Components
Morning Metabolic Motivator™ A, B, C, D, or E (do only 1, your choice)
One circuit is completing the entire sequence of 5, 4, 3, 2, and 1 rep of each
exercise. Do 5 mini-circuits, rest 60 seconds between each circuit.
Metabolic Minutes™ A, B, C, D, E, F, G (do as many as you'd like)
Metabolic Shape Circuit™ (do after Metabolic Muscle Workout 1B, before
the Shred Circuit™)
Metabolic Mayhem®: Training Manual™
© 2012 Benjamin Teal - All Rights Reserved. http://www.MetabolicMayhem.net
Page 54
Day 4
Day 2 each week will be a low calorie, low carb day. We are going to take
advantage of the afterburn from yesterday's workout, along with the fact that your
body is carb depleted by using active rest.
Mandatory Components
30 to 45 Minutes of Active Rest.
This can be 3 x 10 to 15 minutes, or all at one time. Try to do at least 10
minutes with each session if you break it up. Shoot for between 4 and 6 on
the perceived exertion scale.
Optional Components
Morning Metabolic Motivator™ A, B, C, D, or E (do only 1, your choice)
One circuit is completing the entire sequence of 5, 4, 3, 2, and 1 rep of each
exercise. Do 5 mini-circuits, rest 60 seconds between each circuit.
Metabolic Minutes™ A, B, C, D, E, F, G (do as many as you'd like)
Metabolic Mayhem®: Training Manual™
© 2012 Benjamin Teal - All Rights Reserved. http://www.MetabolicMayhem.net
Page 55
Day 5
Day 5 each week will be a higher calorie, moderate carb day. We will take
advantage of the insulin spikes with Metabolic Muscle™ workouts.
Mandatory Components
Metabolic Move™
Exercise Sets Reps Tempo
A) Burpees 3 10 1-0-1-0
Rest 60 seconds maximum between sets. Use a weight that leaves you
approximately 2 reps less than failure. Rest 2 minutes before starting Metabolic
Muscle™ Workout 2A.
Metabolic MUSCLE™ Workout 2A
Exercise Sets Reps Tempo
A) DB Squats 3 to 5 30 seconds 1-0-1-0
B) DB One-Arm Row 3 to 5 30 seconds 1-0-1-0
C) DB or KB Swings 3 to 5 30 seconds 1-0-1-0
Complete as many reps as you can of each exercise in 30 seconds. Rest 60
seconds before repeating the complex. Do this 2 to 4 more times before moving to
the next phase of the workout.
Metabolic Mayhem®: Training Manual™
© 2012 Benjamin Teal - All Rights Reserved. http://www.MetabolicMayhem.net
Page 56
Metabolic MUSCLE™ Workout 2B
Exercise Sets Reps Tempo
A) Prisoner Squat 3 to 5 30 seconds 1-0-1-0
B) Push-Up 3 to 5 30 seconds 1-0-1-0
C) Pull-Up/Lat Pulldown 3 to 5 30 seconds 1-0-1-0
Complete as many reps as you can of each exercise in 30 seconds. Rest 60
seconds before repeating the complex. Do this 2 to 4 more times before
proceeding to the Shred Circuit™.
Metabolic Shred Circuit™ B
Exercise Sets Reps Tempo
A) Bodyweight Squat 3 to 5 30 seconds 1-0-1-0
B) Push-Ups 3 to 5 30 seconds 1-0-1-0
C) Jumping Jacks 3 to 5 30 seconds 1-0-1-0
D) Mountain Climber 3 to 5 30 seconds 1-0-1-0
E) Elevated Push-Ups 3 to 5 30 seconds 1-0-1-0
Complete as many reps as you can of each exercise in 30 seconds. Rest 60
seconds before repeating the complex. Do this 2 to 4 more times before moving to
the next phase of the workout.
Metabolic Mayhem®: Training Manual™
© 2012 Benjamin Teal - All Rights Reserved. http://www.MetabolicMayhem.net
Page 57
Optional Components
Morning Metabolic Motivator™ A, B, C, D, or E (do only 1, your choice)
One circuit is completing the entire sequence of 5, 4, 3, 2, and 1 rep of each
exercise. Do 5 mini-circuits, rest 60 seconds between each circuit.
Metabolic Minutes™ A, B, C, D, E, F, G (do as many as you'd like)
Metabolic Shape Circuit™ (do after Metabolic Muscle Workout 2B, before
the Shred Circuit™)
Metabolic Mayhem®: Training Manual™
© 2012 Benjamin Teal - All Rights Reserved. http://www.MetabolicMayhem.net
Page 58
Day 6
Mandatory Components
Day 6 is a lower calorie, low carb day. Let's take advantage of that and deplete
glycogen stores further with interval training.
Metabolic Intervals A, B or C.
Optional Components
Morning Metabolic Motivator™ A, B, C, D, or E (do only 1, your choice)
One circuit is completing the entire sequence of 5, 4, 3, 2, and 1 rep of each
exercise. Do 5 mini-circuits, rest 60 seconds between each circuit.
Metabolic Minutes™ A, B, C, D, E, F, G (do as many as you'd like)
Day 7
Mandatory Components
REST! Enjoy the Mayhem Meals™ Cheat Day.
Metabolic Mayhem®: Training Manual™
© 2012 Benjamin Teal - All Rights Reserved. http://www.MetabolicMayhem.net
Page 59
Weeks 3, 6 – Time & Volume
Day 1
Day 1 each week will correlate with a lower calorie and carbohydrate day (or,
potentially a fast day)
Mandatory Components
Metabolic Shred Circuit™ C
Exercise Sets Reps Tempo
A) Bodyweight Squat 5 10 1-0-1-0
B) Push-Ups 5 10 1-0-1-0
C) Jumping Jacks 5 10 1-0-1-0
D) Burpees 5 10 1-0-1-0
E) Pull-Ups 5 10 1-0-1-0
F) Mountain Climbers 5 10 1-0-1-0
G) Prisoner Squat 5 10 1-0-1-0
H) Elevated Push-Ups 5 10 1-0-1-0
I) Reverse Lunges 5 10 1-0-1-0
J) Plank 5 30 seconds
Do 10 reps of each exercise in sequence. Repeat the circuit "on the 2 minutes." If
it takes you 1:15 to complete the circuit, begin the next round at 2 minutes. If it
takes you 2:15, the next round begins at 4 minutes (the faster you go, the more rest you get between rounds). Complete 5 rounds.
Metabolic Mayhem®: Training Manual™
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Page 60
Metabolic Intervals A, B or C.
Either do the interval workout after the Shred Circuit™ (rest 10 minutes between
workouts), or, do the interval training later in the day if it's more convenient. The
key is to find time for both workouts (each should take about 20 minutes).
Optional Components
Morning Metabolic Motivator™ A, B, C, D, or E (do only 1, your choice)
One circuit is completing the entire sequence of 5, 4, 3, 2, and 1 rep of each
exercise. Do 5 mini-circuits, rest 60 seconds between each circuit.
Metabolic Minutes™ A, B, C, D, E, F, G (do as many as you'd like)
Metabolic Mayhem®: Training Manual™
© 2012 Benjamin Teal - All Rights Reserved. http://www.MetabolicMayhem.net
Page 61
Day 2
Day 2 each week will be a low calorie, low carb day. We are going to take
advantage of the afterburn from yesterday's workout, along with the fact that your
body is carb depleted by using active rest.
Mandatory Components
30 to 45 Minutes of Active Rest.
This can be 3 x 10 to 15 minutes, or all at one time. Try to do at least 10
minutes with each session if you break it up. Shoot for between 4 and 6 on
the perceived exertion scale.
Optional Components
Morning Metabolic Motivator™ A, B, C, D, or E (do only 1, your choice)
One circuit is completing the entire sequence of 5, 4, 3, 2, and 1 rep of each
exercise. Do 5 mini-circuits, rest 60 seconds between each circuit.
Metabolic Minutes™ A, B, C, D, E, F, G (do as many as you'd like)
Metabolic Mayhem®: Training Manual™
© 2012 Benjamin Teal - All Rights Reserved. http://www.MetabolicMayhem.net
Page 62
Day 3
Day 3 each week will be a higher calorie, moderate carb day. We will take
advantage of the insulin spikes with Metabolic Muscle™ workouts.
Mandatory Components
Metabolic Move™
Exercise Sets Reps Tempo
A) Dumbbell Deadlift 3 10 1-0-1-0
Rest 60 seconds maximum between sets. Use a weight that leaves you
approximately 2 reps less than failure. Rest 2 minutes before starting Metabolic
Muscle™ Workout 1A.
Metabolic MUSCLE™ Workout 1A
Exercise Sets Reps Tempo
A) Goblet Squat 5 10 1-0-1-0
B) DB Bench Press 5 10 1-0-1-0
C) DB CS Row 5 10 1-0-1-0
Do 10 reps of each exercise in sequence. Repeat the circuit "on the 1 minute." If it takes you 0:45 to complete the circuit, begin the next round at 1 minute. If it
takes you 1:15, the next round begins at 2 minutes (the faster you go, the more
rest you get between rounds). Complete 5 rounds. Rest 2 minutes before moving on to Workout 1B.
Metabolic Mayhem®: Training Manual™
© 2012 Benjamin Teal - All Rights Reserved. http://www.MetabolicMayhem.net
Page 63
Metabolic MUSCLE™ Workout 1B
Exercise Sets Reps Tempo
A) Medicine Ball Chop 5 10 1-0-1-0
B) Pull-Up/Lat Pulldown 5 8 1-0-1-0
C) DB Push Press 5 8 1-0-1-0
Do 10 reps of each exercise in sequence. Repeat the circuit "on the 1 minute." If it
takes you 0:45 to complete the circuit, begin the next round at 1 minute. If it
takes you 1:15, the next round begins at 2 minutes (the faster you go, the more rest you get between rounds). Complete 5 rounds. Rest 2 minutes before
proceeding to the Shred Circuit™.
Either do the Shred Circuit™ immediately following the Metabolic Muscle™
Workout (rest 5 to 10 minutes between workouts), or, do the Shred Circuit™ later
in the day if it's more convenient.
Metabolic Shred Circuit™ A
Exercise Sets Reps Tempo
A) Diamond Push-Ups 3 10 1-0-1-0
B) Prisoner Squat 3 10 1-0-1-0
C) Burpees 3 10 1-0-1-0
D) Reverse Lunge 3 10 1-0-1-0
E) Plank 3 30 seconds
Do 10 reps of each exercise in sequence. Repeat the circuit "on the 1 minute." If it
takes you 0:45 to complete the circuit, begin the next round at 1 minute. If it
takes you 1:15, the next round begins at 2 minutes (the faster you go, the more
rest you get between rounds). Complete 5 rounds.
Metabolic Mayhem®: Training Manual™
© 2012 Benjamin Teal - All Rights Reserved. http://www.MetabolicMayhem.net
Page 64
Optional Components
Morning Metabolic Motivator™ A, B, C, D, or E (do only 1, your choice)
One circuit is completing the entire sequence of 5, 4, 3, 2, and 1 rep of each
exercise. Do 5 mini-circuits, rest 60 seconds between each circuit.
Metabolic Minutes™ A, B, C, D, E, F, G (do as many as you'd like)
Metabolic Shape Circuit™ (do after Metabolic Muscle Workout 1B, before
the Shred Circuit™)
Metabolic Mayhem®: Training Manual™
© 2012 Benjamin Teal - All Rights Reserved. http://www.MetabolicMayhem.net
Page 65
Day 4
Day 2 each week will be a low calorie, low carb day. We are going to take
advantage of the afterburn from yesterday's workout, along with the fact that your
body is carb depleted by using active rest.
Mandatory Components
30 to 45 Minutes of Active Rest.
This can be 3 x 10 to 15 minutes, or all at one time. Try to do at least 10
minutes with each session if you break it up. Shoot for between 4 and 6 on
the perceived exertion scale.
Optional Components
Morning Metabolic Motivator™ A, B, C, D, or E (do only 1, your choice)
One circuit is completing the entire sequence of 5, 4, 3, 2, and 1 rep of each
exercise. Do 5 mini-circuits, rest 60 seconds between each circuit.
Metabolic Minutes™ A, B, C, D, E, F, G (do as many as you'd like)
Metabolic Mayhem®: Training Manual™
© 2012 Benjamin Teal - All Rights Reserved. http://www.MetabolicMayhem.net
Page 66
Day 5
Day 5 each week will be a higher calorie, moderate carb day. We will take
advantage of the insulin spikes with Metabolic Muscle™ workouts.
Mandatory Components
Metabolic Move™
Exercise Sets Reps Tempo
A) Burpees 3 10 1-0-1-0
Rest 60 seconds maximum between sets. Use a weight that leaves you
approximately 2 reps less than failure. Rest 2 minutes before starting Metabolic
Muscle™ Workout 2A.
Metabolic MUSCLE™ Workout 2A
Exercise Sets Reps Tempo
A) DB Squats 5 10 1-0-1-0
B) DB One-Arm Row 5 10 1-0-1-0
C) DB or KB Swings 5 10 1-0-1-0
Do 10 reps of each exercise in sequence. Repeat the circuit "on the 1 minute." If it
takes you 0:45 to complete the circuit, begin the next round at 1 minute. If it
takes you 1:15, the next round begins at 2 minutes (the faster you go, the more
rest you get between rounds). Complete 5 rounds. Rest 2 minutes before moving
on to Workout 2B.
Metabolic Mayhem®: Training Manual™
© 2012 Benjamin Teal - All Rights Reserved. http://www.MetabolicMayhem.net
Page 67
Metabolic MUSCLE™ Workout 2B
Exercise Sets Reps Tempo
A) Prisoner Squat 5 10 1-0-1-0
B) Push-Up 5 10 1-0-1-0
C) Pull-Up/Lat Pulldown 5 10 1-0-1-0
Do 10 reps of each exercise in sequence. Repeat the circuit "on the 1 minute." If it
takes you 0:45 to complete the circuit, begin the next round at 1 minute. If it
takes you 1:15, the next round begins at 2 minutes (the faster you go, the more
rest you get between rounds). Complete 5 rounds. Rest 2 minutes before
proceeding to the Shred Circuit™.
Metabolic Shred Circuit™ B
Exercise Sets Reps Tempo
A) Bodyweight Squat 5 10 1-0-1-0
B) Push-Ups 5 10 1-0-1-0
C) Jumping Jacks 5 10 1-0-1-0
D) Mountain Climber 5 10 1-0-1-0
E) Elevated Push-Ups 5 10 1-0-1-0
Do 10 reps of each exercise in sequence. Repeat the circuit "on the 1 minute." If it
takes you 0:45 to complete the circuit, begin the next round at 1 minute. If it
takes you 1:15, the next round begins at 2 minutes (the faster you go, the more
rest you get between rounds). Complete 5 rounds.
Metabolic Mayhem®: Training Manual™
© 2012 Benjamin Teal - All Rights Reserved. http://www.MetabolicMayhem.net
Page 68
Optional Components
Morning Metabolic Motivator™ A, B, C, D, or E (do only 1, your choice)
One circuit is completing the entire sequence of 5, 4, 3, 2, and 1 rep of each
exercise. Do 5 mini-circuits, rest 60 seconds between each circuit.
Metabolic Minutes™ A, B, C, D, E, F, G (do as many as you'd like)
Metabolic Shape Circuit™ (do after Metabolic Muscle Workout 2B, before
the Shred Circuit™)
Metabolic Mayhem®: Training Manual™
© 2012 Benjamin Teal - All Rights Reserved. http://www.MetabolicMayhem.net
Page 69
Day 6
Mandatory Components
Day 6 is a lower calorie, low carb day. Let's take advantage of that and deplete
glycogen stores further with interval training.
Metabolic Intervals A, B or C.
Optional Components
Morning Metabolic Motivator™ A, B, C, D, or E (do only 1, your choice)
One circuit is completing the entire sequence of 5, 4, 3, 2, and 1 rep of each
exercise. Do 5 mini-circuits, rest 60 seconds between each circuit.
Metabolic Minutes™ A, B, C, D, E, F, G (do as many as you'd like)
Day 7
Mandatory Components
REST! Enjoy the Mayhem Meals™ Cheat Day.
Metabolic Mayhem®: Training Manual™
© 2012 Benjamin Teal - All Rights Reserved. http://www.MetabolicMayhem.net
Page 70
Appendix
Perceived Exertion Perceived Exertion, or PE, is a measure of how intensely you feel that you are
working out. A person experiences several physical sensations during a workout.
One of these experiences is an increase in heart rate.
Gunnar Borg created the original scale [Borg G, Physical Performance And
Perceived Exertion. Lund (Sweden): Gleerup, 1962.] and it ranges from 6 to 20.
However, for ease of use, we will reduce the scale to range from 1 to 10.
Basically, you want to estimate how much effort you are putting into the workout.
If you are working out at a 10 PE, you are in an all-out sprint. It's not likely you
can exercise at 10 PE very long.
On the other hand, standing still is a 1 (sitting or lying down is a 0). For me, I
estimate a recovery walk to be about a 3 or 4, and a fairly brisk walk to be at
about a 5 or 6.
However, it will be different for every person. My 8 won't be equal to your 8. Your
8 may be a very fast walk, where as an Olympic sprinter's 8 would be a 11 second
100 meter dash.
Many people tend to correlate the perceived exertion scale to their heart rate (you
can estimate you maximum heart rate (MHR) by subtracting your age from 220).
I've provided a loss approximation in the table below.
Metabolic Mayhem®: Training Manual™
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Page 71
Level Description Heart Rate Zone Estimated % of MHR
1 No Activity
2
Light Activity 35 to 45% of MHR 3
4
5 Moderate Activity Low 55 to 65% of MHR
6
7 Hard Activity Low/Moderate 75% of MHR
8 Very Hard Activity Moderate 85% of MHR
9 Extremely Hard Activity Moderate High 90 to 95% of MHR
10 Maximum Activity High 100% of MHR