Why Metabolic Finishers?

As you may or may not know, interval training is far superior to “steady-state” cardio for
fat loss. If you don’t know what interval training is, it’s basically short bursts or
intense exercise followed by active recovery. For example, on a stationery bike,
you would increase the resistance (or level if you will) pumping your legs and
effort for 30 seconds, followed by 60 secs of going at a casual pace for recovery
with little to no resistance. This can be anywhere from 6-15 rounds, depending
on the fitness level, goals, etc.,etc. I won’t bore you with the geeky, science stuff,
but I promise you… interval training kicks long cardio in the butt. Plus, it’s much
faster. Would you rather do 15 minutes of cardio, or an hour? Yeah, I thought so.

What is the purpose of intervals or Metabolic Finishers?

When it comes to fat loss, diet is the #1 factor, hands down. If your nutrition is
not in order, than you’re not going to experience good results, now matter how
awesome the program is. With your nutrition in place, a solid exercise program
along with intervals or “finishers” will allow you to shed fat at a good pace. That’s
not my opinion. It’s scientifically proven. Again… no geeky science stuff. But
the bottom line is that if you hop on the treadmill and watch episodes of Three’s
Company for an hour, you’re not going to burn nearly as many calories as
interval training. Let me explain. But first, did you see that episode where
something was misunderstood and they had to hide stuff? That was a good one.

If you were to compare caloric burn of steady-state cardio for an hour with
interval training (say 15 minutes for example), on paper, it looks like steady-state
cardio wins. But here’s the deal: Steady-state cardio doesn’t do a lot once you
are done. Intervals, however, have been scientifically shown to help you burn fat
for hours upon hours after you do it. So, you get a better return on your
investment as far as time. Plus, you save around 45 minutes! There is also research that shows that steady-state cardio can increase your appetite.
Talking about a poor choice of exercise… just sayin’.

But wait, it even gets better. What if we did “interval” training with exercises?
What if we have “recovery periods”, along with bodyweight movements or even
resistance exercise for that matter? Would we burn even more calories? Yep.
You guessed right. A good example is doing intervals on the treadmill. What are
we working? We’re working legs. But the upper body is not getting much
stimulation. So, what if we supersetted push-ups with body squats, followed by
some rest? We not only have “interval training”, but we are working more
muscle, thus giving us more of a caloric burn. Nice, huh?

This is why at AXIOM we use Metabolic Finishers. So, on your strength days add Metabolic Finishers at the end of your workout to keep the fat burning torch hot! Also, replace your long boring cardio sessions with interval training or Metabolic Finishers. You will preserve muscle, keep your appetite at bay, and cut your time in the gym. Finally, Metabolic Finishers are great for when your crunched for time or your looking for an off day workout.

So here are some Metabolic Finishers you can try out today:

Treadmill Sprint/Bicycle Crunches:
Sprint for 30 sec on treadmill
Followed by bicycle crunches for 30 sec
Do this for 10-15 minutes with as little rest as possible.

The Lunge and Lungs:
Do the following circuit twice, resting for 60 secs between supersets
1A) Run or use any cardio equipment at a pace or level that you can only sustain
for 1 minute (if doing a bike, please use the resistance and not speed… this will
prevent overuse injury in the hip flexors)
1B) Bodyweight Walking Lunges (10 ea – 20 total), rest 20 secs
1C) Run or use any cardio equipment at a pace or level that you can only sustain
for 2 minutes
1D) Bodyweight Walking Lunges (10 ea – 20 total), rest 20 secs
1E) Run or use any cardio equipment at a pace or level that you can only sustain
for 1 minute
1F) Bodyweight Walking Lunges (10 ea – 20 total)

The Mountain:
Do the following 4 times, resting for 30 secs between sets. Do it as follows:
Set 1 = 40 ea
Set 2 = 30 ea
Set 3 = 25 ea
Set 4 = 20 ea
1A) Mountain Climbers (40 ea, 30 ea., 25 ea, 20 ea)

Make it easier
Set 1 = 20 ea
Set 2 = 15 ea
Set 3 = 10 ea
Set 4 = 5 ea
You can adjust the # of reps based on your fitness level (this might take some

Being over weight by 10,20, or even 30 pounds can have detrimental effects on your body including — INFLAMMATION!!!

Inflammation has been linked to developing chronic diseases in the body. By adopting a sound workout and nutrition routine you can lower inflammation in your body.

Plus by adding Krill Oil (Omega 3 Fish Oil) will help you burn fat and lose weight.


From lowering cholesterol to improved blood sugar control, omega-3 fatty acids may be the MOST important nutrient you need to include in your daily routine.

Now, there may be another feather in omega-3’s proverbial cap.

For people with increased risk factors for developing chronic disease, omega-3 fatty acids may prevent or decrease your risk factors.

Granted, there are factors that you can’t control.

Family history, gender, and age are all risk factors that you are UNABLE to change.

However, conditions like physical activity, diet, and weight loss are risks that you CAN control.

Controlling your weight may significantly decrease your risk for developing chronic diseases.

Being overweight by as little as 10, 20 or even 30 pounds,  may lead to significant metabolic damage to the cells of your body.

And this weight may significantly increase inflammation.

Inflammation may be the start of many chronic diseases.

However, omega-3 fatty acids may be a POWERFUL nutrient to include in your diet.


Give me a minute to explain…

The TRUTH About Omega-3 and Weight Loss  
Being overweight by as little as 10, 20 or even 30 pounds may increase inflammation and lead to significant metabolic changes.

This inflammation may increase your risk for developing chronic diseases, mostly heart disease.

Omega-3 fatty acids have been known to promote better heart health, better blood sugar control, and even FAT LOSS.

Including omega-3 fatty acids and a healthy diet, may promote weight loss and FAT LOSS.

The use of ultra-potent Krill oil may increase your omega-3 fatty acid intake.

And this may increase fat loss and promote a healthier metabolic profile.

Don’t you owe it to yourself and your health?

To maximize your workouts you need to how to properly fuel your body to have the right amount of energy during the workout and recover your muscles to prevent soreness and damage.

Pre-Workout Fuel:

Your body needs to be properly fueled with the right combination of carbohydrate, proteins, and fats in your blood stream. It is critical to have this fuel in your body prior to a vigorous training session. If you don’t you run the risk of fainting, feeling nausea, drop in blood sugar, muscle damage, and headache.

Your food plan for the day should revolve around your workout. If you train in the morning you must have something in your system. Don’t run on an empty stomach.

  • 30 minutes prior to training: gel pack, half banana, or carbohydrate/electrolyte drink (coconut water)
  • 60-90 minutes prior to training: yogurt/cottage cheese with fruit, tbsp natural nut butter
  • 2-3 hours prior to training: meal packed with protein, grains, and veggies

Post Workout Fuel

What happens in your body after your workout is just as important as what happens during.
In fact, it’s almost more important because you can’t stop what’s happening in your body
during your workout, but you can control what’s happening after.

Unlike a car engine that stops using gas after your drive is over, your body continues to use body fuels after your exercise session has completed.

Your body keeps moving, repairing, and replenishing immediately after you’re done
exercising. Also, the damage you caused to your muscles during your workout continues to be damaging for several hours afterwards. That’s why your muscle soreness is not felt until the next day or the day after that because it takes time to set in.

If you fail to take in the right combination of nutrients right after your workout, your body
doesn’t have the tools necessary to stop this muscle damage and begin refueling your
body’s energy stores.

But, many people take this window of opportunity for granted and miss out on one of the
most important times to refuel, repair and regenerate your body.
Eating correctly after your workout also helps with fat loss.

Two Important Nutrition Principles of Post-Workout Recovery

There are two major nutrition principles that influence how you recover and repair after a hard workout:

  • The timing of what you eat
  • The composition of what you eat

Timing: After your workout, there is only a short period of time that you can properly activate your body’s repair and rebuilding processes. If you don’t eat the right foods at the right times after you exercise, your muscles will be in a constant state of breakdown and your fuel stores will not be adequately replenished. This will leave you too sore and too tired to exercise again anytime soon (like tomorrow or even the next day).

This “window of opportunity” has been shown by some of top sports nutrition researchers in the world to occur between 15 minutes and 45 minutes following your exercise session.

This is because your muscles are most receptive to nutrients at this time. They’ll take up
nutrients as quickly as a child will eat chocolate! And that’s fast!

Instead of sending nutrients to fat cells for storage, your muscles will quickly use these
nutrients to repair, rebuild and make you feel energetic again.

However, after 60 minutes, your body’s ability to replenish the glycogen you used and muscle protein you damaged is greatly lost. And by lost, we mean it’s gone and it’s going to take you at least twice as long to recover after your workout then it would if you took in the right nutrients at the right time.

Another important aspect of nutrient timing is stopping your blood glucose levels from dropping. If your blood sugar drops because you waited too long to eat (more than 45- 60 minutes) after exercise, you’re going to be cranky, shaky and incredibly hungry. So hungry in fact that you might not want to stop eating when you get started!
And if you can’t control what you’re eating, or eat more than you need, you’re not going to win the fat loss battle. Sure, you may gain muscle, but it’ll be covered by a thick layer of fat.

Composition: By “composition” we’re referring to both the type of food you should eat after you exercise and the amount. As you know now from reading the first section of this report (even if you just read the summary), your body mostly uses carbohydrate during your workout for energy.

So, one of the most important fuels for you to replace is carbohydrate.

But it can’t be just any carbohydrate. It has to be carbohydrate that can be absorbed by the body fairly quickly, and in turn, initiate a release of insulin from your pancreas.

When quick-digesting carbs are eaten, and a lot of insulin is released within 15 to 30
minutes after exercise, your body can store twice as much glycogen as it could if you ate an hour or more later.

It also can stop muscle protein breakdown dead in its tracks and start the process of muscle protein repair.

If you wait too long to take in nutrients after exercise, you’ll actually lose muscle protein in addition to other proteins in your body, like metabolic enzymes. And, that’s not what we want.

How to refuel and recovery your body after a workout:

  • 15-30 minutes after workout must have a recovery drink
  • 60 minutes after drink have a small meal with protein(nuts, yogurt, cottage cheese) and carbohydrates ( fruit, veggie)
  • 90 minutes after that have a well balanced meal protein (fish, chicken, steak) carbohydrate (grains & veggies)

Click the image below for an easy, effective recovery drink while on the go!

Follow these guidelines and you fuel your body properly. You will gain muscle and lose fat!

Feel free to email axiomhealthfitness@gmail.com if you have any questions or concerns.