‘I Tried Metabolic Conditioning For 3 Months And Now I Have Abs’

My first training also made me successful with a solid foundation. “Working hard first also helps prevent injuries when you start working fast on the metcon,” says Bryant. “On a metabolic level you may not get as much muscle gain as you would with traditional strength training. You will increase calorie burn, which makes it easier to create a calorie deficit and to lose fat.” Other benefits include better cardiovascular health, more efficient exercise, and a higher calorie burn in a shorter amount of time.

This is what happened when I added metabolic conditioning to my routine with the goal of changing body shape and visible abs:

My Metabolic Conditioning Workout

My new training cycle included metabolic conditioning (various movements) as well as hypertrophy-focused strength training (muscle building), the Hydrow treadmill, and jogging/jogging . I also kept two to three reformer Pilates classes a week just because they made me happy. That sounds like a lot, but all of my workouts took about three hours a week. I took a day or two to recover.

Example exercise:

Open Gallery

Warm Energy (7 minutes)

Metabolic status (60 seconds each, 30 seconds rest between rounds, four rounds total)

Core Finisher (30 seconds each, 30 seconds rest between rounds, three rounds)

Cool down (5 minutes)

Applies to: My plan included three to four 25-minute metcon workouts per week, which is a good place to start dedicated training, according to Bryant. Other options include two days of metcon and two days of cardio (if you’re a cardio junkie who needs more muscle) or two strength days (if you’re a cardio junkie who needs cardio).

Hydro Wave Rower

The Future Tool took all the constructive things out of my schedule. All I had to do was open the app and hit play on the workout of the day. A full week of all the techniques and movements was waiting for me to complete with exercise demonstrations and equipment to use.

The Journey of Metabolic Conditioning

My motivation and stoke level was high to begin with. I had a new goal and a sense of hope that I could achieve it. However, my first few weeks of movement were a bit disappointing. I felt silly doing side hops and walking across my living room or struggling between different physical exercises. There were certainly more efficient ways to move. I was honest with Bryant but I promised to give it my best shot. I trusted the method and his plan. However, I liked the superset method of moving from one move to another with minimal rest.

In the middle of the road, I boarded a battle bus. I didn’t miss a workout, but the results weren’t showing up yet. I also had a cold that never went away. However, I didn’t give up and pretended to be Nemo and kept moving. My strength was weak, but I did what I could. I completed a metabolic conditioning workout at a slightly lower intensity and added some Pilates for the evening wind and went for a walk to get my steps in.

I dialed back my nutrition and felt my muscles respond. At first the movements were tiring. In between squats or burpees, I dropped to the floor out of breath. As the weeks went by, I was able to push myself harder and not stick to my mat to recover. I kept walking the whole time and I didn’t need to catch my breath any more. I slept better again. When my head hit the pillow, I fell asleep instantly and stayed asleep.

In the last month, I had success and saw the results of my persistence. I will admit that it was hard to be patient and trust that the metabolic conditioning program would work. Three months is actually a very short time to see noticeable results from a consistent workout routine, and I accomplished a lot despite obstacles like illness and a busy schedule.

Unlike previous training sessions (like training for a marathon or committing to a strict exercise/nutrition plan), I didn’t feel tired or want to train again at the end. I really wanted to Again of this type of training. I loved the variety, which helped me keep my fingers crossed every time. I also loved the results, I saw and felt real changes without having to rearrange my entire life around exercise.

So, when I had the option to set my next goal, I doubled down on that one to move the needle further in physical fitness. I wanted to confirm my success and make more progress, like adding more weight to my squat and deadlift and toning a few abs along the way.

My ways

If you’re committed to at least starting each exercise, you’re more likely to finish.

Even when I felt tired after a long day or the latest babysitting illness was sapping my motivation, I had to try every workout. The routine always started with a warm up move, and I told myself I would at least do that. What happened next was for the interview.

I usually kept going because the practice was just passing. I was engrossed in metabolic activity and had no time to think about taking a break. My motivation increased as the exercise progressed, and I usually continued until it was completed. I didn’t always break the high jump or sprint record, but I was often surprised by my performance. While my mind wanted me to skip everything, my body was really into it.

A sports bra with high impact helps you to have more time.

I work from home most days of the week, so my go-to style is functional clothes. (I have a rainbow of leggings options, and the lycra love is real!) I look like I could jump into a workout any minute of the day, and I usually do. But that relaxed look doesn’t allow me to perform at my peak, especially plyometric movements or high metabolic rate.

I noticed that I put more effort and energy into my workouts if I switched to a high-impact sports bra and stopped bouncing. It seems like a very small change, but it made a big difference for me (my DDs need support). It took about 30 seconds to change clothes, and I know I worked hard and made my time worthwhile. My high heart rate was proof. Even small copies benefit from proper support.

Noticeable results and change don’t necessarily require a marathon workout every day.

However, it requires planning. I didn’t do the random things or moves I saw on IG to show off my abs. I followed a specific and strategic metabolic conditioning program from an experienced trainer that matched my goals. Each metcon workout was intentional, targeting specific muscle groups while allowing others to recover. For example, on a day when my legs were stressed from a lower body workout, I had an arm or abs workout waiting for me.

Every minute really counts. As a busy mom I really appreciated that. Doing 30 to 40 minutes of metcon was plenty. A controlled workout time freed up more of my days for other types of movement. I could chase my child around the playground or take my dog ​​for a long walk in the park. I wasn’t completely wiped out and couldn’t get off the couch, either.

Even if you’re not looking to improve your body, the effectiveness of metabolic conditioning makes it a great choice for anyone. Who doesn’t want a few extra minutes of time in your day?

Jennifer Nied is the fitness editor at Women’s Health and has over 10 years of experience in health and wellness. She’s always out and about – working out with sweat gear, hiking, skiing, running and more – with her husband, daughter and dog.