Summer Slam Fitness Training When I created ‘The Summer Slam’ or SS as it is known to the Slammers, I wanted a workout that would get or keep me fit, improve my running, and allow me to eat whatever I wanted and most importantly, a workout that would change frequently to keep me motivated. Turns out there were others out there like me.   Summer Slam Fitness recognizes some of the challenges we face in the quest to keep or attain fitness i.e.

•   Weight Loss not achieved.
•   Lack of full meal plan, and step by step instructions
•   Lack of Motivation and confidence in achieving a good level of fitness
•   Feeling unfit and out of place amongst fit people

When you join the Summer Slam Fitness Training or Slammers you’ll receive:

•   A step by step guide to developing a personalized meal plan or join our 21 Day Detox Challenge.
•   Fitness testing for all levels.
•   Team up with people of like fitness and more……

The goal of a Summer Slam Fitness Training is to provide a whole-body workout that builds strength and endurance and improve all health and fitness goals. This is a 2-3-month program of intensive workouts that, when followed exactly, will deliver quick, measurable results. Summer Slam Training Will Boot Camp the Body you want be prepared Registration and weigh in times and dates; Additional Info: Sessions Conducted at the Garfield Sobers gymnasium Completion of registration and payment the username and password are emailed for you to access the Summer Slam 30 Days To Thin Nutrition programme. Times: In the AM Monday Wednesday and Friday 5- 6. In the PM Monday Wednesday 5:30 – 6:30pm   Required: Water, towel, mat, and a lot of sweat and hard work. Summer Slam Metabolic Training Metholodgy Summer Slam What is Metabolic Training? The short definition of metabolic training is completing structural and compound exercises with little rest in between exercises in an effort to maximize calorie burn and increase metabolic rate during and after the workout. FYI, your metabolism (aka metabolic rate) is how many calories your body burns at rest. So that’s the short definition, but here’s a deeper look at metabolic training: 1) Metabolic Training Uses Large Muscle Groups “Structural and compound exercises” are types of exercises that require a maximum amount of energy because multiple joints are involved like a Squat with a Press. Sitting down and doing a biceps curl is like the exact opposite of hard core metabolic training. A metabolic training purist may tell you almost all exercises should be structural, which means the spine is loaded and the legs are engaged to some degree during the exercise. I think you can still make a workout metabolic without engaging the legs every exercise as long as the weight lifted is heavy enough, or the intensity of the exercise is very high. For example, doing a bench press then a chin up back to back can be quite metabolically intense. 2) Metabolic Training is High Intensity Metabolic training is high intensity anaerobic exercise that makes you breathless. If you are completing a metabolic workout and you are not breathing hard and sweating, something is wrong. Ideally you should be lifting as heavy as you can and resting as little as possible between sets. The downside in my mind of some metabolic training is that it can be so intense so that your lips turn white and you want to puke. Personally, I like workouts that are tough, but not so tough that I never want to work out again. From a 1 to 10 scale, the workouts that I do and those I designed for the Summer Slam are around 5 to 8 in terms of their metabolic intensity. If you are doing very metabolic workouts all the time, your body may not be able to recover properly. The extreme of metabolic training is CrossFit, where a few intense exercises will be repeated in a circuit with little to no rest to push the body to its absolute limit. This training is usually reserved for seasoned athletes and the military, but more recently has been taken up by average fitness enthusiasts for better, or worse. 3) Metabolic Training Makes You Feel The Burn A metabolic workout should help create a burning sensation in your muscles as you are working out. So by your last rep of a given exercise, you should be feeling a burn in your muscles. While the depth of the muscle stimulation from metabolic training is not as deep as a bodybuilding program where you hit one muscle the entire workout, it’s still significant. It’s not clear exactly what causes muscle burn (the old theory of lactic acid build up has since been debunked.We do know that with an increase in muscle burn comes a favorable hormonal response to help the body burn fat and/or build muscle. I’m a big believer in working muscles intensely and going for that muscle burn. Metabolic Training Benefits Below are just a few of the benefits of a metabolic style of training: Metabolic Training Benefit #1: Improved cardiovascular capacity While metabolic training is not “aerobic” like going for a jog, some studies have shown anaerobic exercise such as HIIT can increase in V02 max beyond that experienced by exercisers following an aerobic program. Metabolic Training Benefit #2: Improved hormonal profile Several studies have shown that hormones that promote “lipolysis” (the technical term for fat loss) increase as a results of high intensity strength training. I don’t want to bore you with all the studies, but strength training in general has been shown to help improve hormonal profile, and metabolic training is debatably the best type of strength training to elicit the most powerful hormonal response. Metabolic Training Benefit #3: Serious calorie burn While calorie burn studies come to different conclusions as to the total calorie burn of metabolic training, it certainly burns a ton of calories. The calorie burn during a workout is easily around 500 calories for a 30 minute workout, but it also increases metabolic rate from anywhere between 10% to 25% for up to 48 hours, with some studies showing an increase in metabolic rate for up to even 72 hours. This equates to hundreds of extra calories, which over the course of a few workouts can become significant. Intuitively I think the “afterburn effect” as it’s called makes sense, because you are shocking your body, creating an oxygen debt (i.e. excess post-exercise oxygen consumption), and causing muscle damage (in a good way), which the body needs to repair to become fitter and stronger. This extra repair to get your body back to homeostasis requires a lot of extra energy, it’s just difficult for researchers to measure perfectly, especially after exercise. From my practical experience, the metabolic effect of intense strength training is real and it’s powerful.