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How to Pick the Right Fat Burning Workout Finisher
By Mike Whitfield, Certified Turbulence Trainer

Have you ever done a fat burning workout that called
for interval training - but you do NOT have access
to any equipment?

Well, if you've been frustrated by that in the past,
I have good news for you.

Workout Finishers to the rescue!

And today you're going to discover how to choose the right
workout finisher for your workouts.

Recently, while doing my own total body program 3 times a week, I chose a
metabolic finisher that uses all the major muscle groups. I guess
you can call it a total body metabolic finisher, but that is a lot
of words. Finishers are getting a lot of buzz in the industry
lately, and they should because they work.

As you know, a metabolic finisher is a replacement for interval
training and it uses incomplete recovery using short rest periods
and most of the time, it uses all the major muscle groups. However,
there are some finishers, at least when I write them, that focus a
little more on the upper body or lower body. This brings up 2
questions:

1. How do I choose the right metabolic finisher based on the
program I'm on for fat loss?
2. Seriously, how many licks of a tootsie roll pop does it take to
get to the tootsie roll of tootsie roll pop?

Keep in mind that the second question isn't really that important,
but was inspired by a t-shirt I saw at Target a few nights ago.
That same shirt also inspired me to type this sentence as well as
the last question. So, let's forget about that and focus on number
one:

How do you choose the right metabolic finisher?

Since I'm a TT trainer and I train myself as well as my clients of
one of two ways of working out (total body or upper/lower split),
that is how I will explain how to choose the right finisher. Let's
look at one a time:
Choosing a Finisher on a Total Body Program

If you're on a total body workout 3 days a week, I would recommend
a finisher that focuses on all major muscle groups. For instance,
after your workout on Monday, you could do the "It's Complexicated"
finisher, which is a barbell circuit of Front Squats, Rows,
Romanian Deadlifts and Military Presses. This hits all major muscle
groups without over-stressing what you accomplished in your workout
(just don't add weight to the bar).

Another good fit after a total body workout, especially if you are
tight on time, is the Burpee/Chin-up combo. This is how that works:

Do the following as shown:

Burpee/Chin-up Combo (8), rest 40 secs
Burpee/Chin-up Combo (7), rest 40 secs
Burpee Chin-up Combo (6), rest 30 secs
Burpee Chin-up Combo (5), rest 30 secs
Burpee Chin-up Combo (4), rest 20 secs
Burpee Chin-up Combo (3), rest 20 secs
Burpee Chin-up Combo (2), rest 10 secs
Burpee Chin-up Combo (1), smile and have a protein shake

You can see the Burpee/Chin-up Combo here:
=> http://www.youtube.com/watch?v=YBpAHaOmO0s

This finisher takes just a few minutes, but you'll see why it is so
effective. You'll be spent, and it's a great metabolic finisher to
choose when you don't have much time. It also hits a lot of muscle.
Boom goes the efficiency dynamite yet again.

This is why it is so important to plan your workouts just like your
nutrition. If you know you will be tight on time after a total body
workout, then you need to have a finisher in place that you know
takes just a few minutes.

So to wrap it up - if you're using 3 total body workouts per week,
then choose a finisher based on time allowed and that hits your
upper and lower body to compliment what you accomplished in the
main workout, which was a good workout and getting shot down by the
hottie on the treadmill. Yep, I saw that... and I typed it. And
there's nothing you can do about it - it's my article and I can do
what I want.
What about metabolic total body workouts?

If you're performing a true metabolic workout, then you honestly
don't need a metabolic finisher. The intensity needed to perform
that type of workout cannot be sustained long enough to perform a
finisher on top of that. It's kind of like when people say they did
intervals for an hour... no you didn't. Your intensity wasn't high
enough if you did intervals for an hour. That's a whole new
article, and thank you for the idea! (not you, I'm talking to my
own head).
Choosing a Finisher on an Upper/Lower Split Program

You can still use a metabolic finisher, even when you are on an
upper/lower split program. This where you will need to choose
wisely. Let's say you are on a program like this:

Mon: Upper body
Tue: Lower body
Wed: Off
Thu: Upper body
Fri: Lower body

This is where it comes to your fitness level really. If you find
yourself being able to recover really well between workouts, then
you could actually choose a metabolic finisher that focuses more on
the lower body after an upper body workout. This will target all
muscle groups between the main workout and the finisher. For
example, after your upper body workout, you could do the following
finisher:
The "Crossing Over to Stir the Pot" Finisher

Do the following superset 4 times, resting for 30 seconds between
supersets
1A) Bodyweight Cross-Over Step-up (10 ea)
1B) Stir the Pot Exercise (5 in ea. direction)

Cross-Over Step-up =>http://www.youtube.com/watch?v=p8obYL1qnno
Stir-the-Pot =>http://www.youtube.com/watch?v=aRgHuJhvA_8

As you can see, you will only be using bodyweight, so it's not too
much volume. This will allow you the intensity needed for your
lower body workout the next day.

Another option, if you're concerned for your recovery of your lower
body, is to use a finisher that focuses on the upper body. This
will add more volume to your upper body workout, but keep in mind
that you will have 2 days of rest in between. Everyone is
different. An upper body focused finisher could be a superset with
little rest of push-ups and inverted rows.

Mike, you need to wrap this up. You're getting long-winded. I love
it when my head takes over and types stuff like that. It's freaky,
but cool.

Needless to say, you can apply the same principles to choosing a
finisher after a lower body workout. Just always take your fitness
level and recovery ability into account. Remember the 3 rules on
choosing the finisher:

1. Time
2. Fitness level
3. Recovery ability

So, I hope this helps you out when you need to choose the right
metabolic finisher after your workout. If not, well, that's over
1,000 words I will never get back... kinda' like watching
Transformers 2. That's 90 minutes of my life I won't get back.
Looky there, I'm rambling again.

Finish Strong,