The Seven Deadly Workout Sins - How “Metabolic” is Your Workout?

So our series on the deadly workout sins is coming to an end. Now lets ask ourselves how 'metabolic' are current workouts are...

  

Please reference the chart below to assess the current metabolic status of your fitness routine. If your main goal is to improve your body composition (burn body fat and build lean muscle) and revamp metabolism then you absolutely must structure your workouts to fall under the metabolic breakthrough column.

	Metabolic Rut	Metabolic Breakthrough
Training Split	Daily body part workouts	3 total body workouts per week with ideally 48-hours between workouts
Length of Workout	60 minutes or more	30-45 minutes or less
Exercise Selection	Single-joint, isolation exercises that address only 1 plane of movement	Functional multi-joint, compound movement patterns that address all 3 planes of movement
Exercise Intensity	Low-intensity work periods of 2 minutes or longer to burn fat	High-intensity work periods of 30-60 seconds or less to burn sugar
Rest Periods	Long rest periods of 2 minutes or longer	Short rest periods of 30-60 seconds or less
Exercise Order	Straights sets of a single exercise	Circuit Training: Alternating sets of non-competitive exercises
Periodization	Perform the same fitness routine for 6 weeks or more	Progress to a new fitness routine every 3-4 weels