Some Scary Numbers

It’s about time for a fix from Mr. Finisher himself….

I love to hate this man. I have clients that love to hate him as well. But no one hates the results they get with his workouts.

I’ve got a post from Mr. Finisher, my friend Mike Whitfield for you 😉

Take it away Mikey:


Some Scary Numbers (and the Full Workout to Fix It)

Mike Whitfield, CTT

Author: Metabolic Finishers

I’m so cool, sheep count ME in THEIR sleep.

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Awesome. Now that I have your attention, let me spill some crazy (and shocking) study stats your way that are keeping you from dropping ugly fat like it’s hot.

In 2006, researchers from Berkley and Stanford Universities revealed that those that chose running as a form of fat loss were failing… miserably. The study revealed that habitual runners, including those that were running as much as 8 miles per day, actually GAINED weight with every passing year.

Now on paper, you’ll agree with me that running 8 miles a day looks like a lot of fat being burned. After all, I’ve made that same mistake when I was a big boy. I tried running as my “I’m getting in shape” go-to workout. But unfortunately, it didn’t work.

Below are my before/after photos after trying cardio for fat loss:

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(Do YOU notice a difference? Hint: There is NONE!)

Awesome! I’ve been running for like 4 hours! Yayz!

Fortunately, I discovered the art of metabolic resistance training and metabolic finishers.

“Mike that sounds awesome. Do tell”

And I will. Metabolic Resistance Training (aka MRT) is using big, compound movements in a non-competing superset or circuit with little rest (usually around 1 minute). By going from upper to lower body exercises (or vice versa), you produce a lot of volume in a little bit of time. These density style circuits and supersets produce a metabolic disturbance in your body, and the results are improved health, a slimmer waistline and even improved conditioning. A big bonus – a lean, athletic look.

After testing dozens of styles of workouts with my clients and campers, MRT is by far the most efficient and effective. Plus, you don’t have to live in the gym.

“But Mikey, I like to go to the gym for 92 minutes and waste my time” –said no one… EVER.

MRT is where it’s at. Now when you combine the power of metabolic resistance training and a metabolic finisher, your belly fat doesn’t stand a chance.

What is a Metabolic Finisher?

I’m glad you asked. And if you didn’t, we’ll pretend you did. Then, I’ll produce a couple of sentences talking about this so I can fill up space and make this look like an amazing article, but yet you get fooled because a whole paragraph was dedicated to this nonsense. Awesome sauce. (Now tell me, how can you NOT love to hate this guy?? 😉 )

Seriously, a metabolic finisher REPLACES long, boring cardio and even intervals. They use high-intensity supersets and circuits with very short rest periods. Most of the exercises are conditioning-based, too. But what I like to do is get really creative with the finisher so it’s completely different from the workout itself. There’s the density approach, countdown ladders and more.

This smashes workout boredom in the face and keeps you consistent, which is a big key in losing that love handle fat you’re always complaining about.

Let’s do one.

Do the following superset 3 times, resting for 1 minute after each superset.

Superset 1

1A) Goblet Bulgarian Split Squat (8/side)

1B) DB Row (8/side)

Do the following superset 3 times, resting for 1 minute after each superset.

Superset 2

2A) 1-Arm DB Incline Chest Press (10/side)

2B) DB Romanian Deadlift (12)

Do the following metabolic conditioning circuit 3 times, resting for 1 minute between circuits.

3A) KB or DB Swings (20)

3B) Decline Close-Grip Pushups (15)

3C) Skater Hops (10/side)

3D) Stability Ball or Ab Wheel Rollout (15)

Metabolic Finisher <== My favorite part!

Do the following circuit, resting only when needed. In the first circuit, you will perform 6 reps of each exercise. In the next circuit, you will perform 5 reps of each. Continue in this fashion until you complete 1 rep of each exercise.

4A) Jump Squat (6…1)

4B) X-Body Mountain Climber (6/side…1/side)

4C) Jumping Jacks (6…1)

Now that’s how take your stubborn fat and punch it in the face. Metabolic Resistance Training and Metabolic Finishers go together like pancakes and syrup.

This is the style of training that help me shed off 105 pounds, but more importantly, keep it off (isn’t that half the battle?).

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Boom goes the truth dynamite,

Mike Whitfield, CTT

Author, Workout Finishers

P.S. Please note that metabolic workouts did not allow me to give birth as the picture shows. I just happen to be hanging out with my son, Champ when the pic was taken.

P.P.S. That was weird I had to point that out. Now you’re thinking about it. Awesome. You’re welcome.


Mikey cracks me up. Here’s his latest offer:

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Seriously, you can’t go wrong to get all this for only $7. I’d get it just to find out the names of his workouts, worth the price of admission 😉

As well, he’s the real deal, he’s really lost all that weight and keeps it off with finishers. I incorporate these into my workouts too.

Enjoy! Grab it HERE