{"id":4836,"date":"2013-09-19T07:47:34","date_gmt":"2013-09-19T11:47:34","guid":{"rendered":"http:\/\/fatlossaccelerators.com\/site\/?p=4836"},"modified":"2014-04-10T21:06:41","modified_gmt":"2014-04-11T01:06:41","slug":"3-min-bodyweight-finisher","status":"publish","type":"post","link":"http:\/\/fatlossaccelerators.com\/site\/3-min-bodyweight-finisher\/","title":{"rendered":"3 min Bodyweight Finisher"},"content":{"rendered":"<p>Today I\u2019ve a special treat from Mikey \u201cPancakes\u201d Whitfield. It\u2019s not edible\u2026 Sorry.<\/p>\n<p>While in Vegas, I asked Mikey to give me a quick bodyweight finisher you can plug in at the END of your workout so that you can skip cardio and boost your metabolic rate.<\/p>\n<h1>3 min bodyweight finisher<\/h1>\n<div class=\"videoWrapper\">\n<iframe loading=\"lazy\" width=\"960\" height=\"540\" src=\"http:\/\/www.youtube.com\/embed\/1hKzBfamZtg?feature=oembed\" frameborder=\"0\" allowfullscreen><\/iframe>\n<\/div>\n<p><span style=\"color: #0000ff;\"><strong><span style=\"color: #000000;\">=&gt;<\/span> <span style=\"color: #0000ff;\"><a href=\"http:\/\/3bb8a59atqmfq3egrap78-er56.hop.clickbank.net\/\"><span style=\"color: #0000ff;\">Get\u00a0<span style=\"color: #0000ff;\">51 Follow-Along Finishers + Bonuses<\/span><\/span><\/a><\/span><\/strong><\/span><\/p>\n<p>You can add this quick 3 min workout to the end of your strength session today.<\/p>\n<p><strong>Here\u2019s the workout plan:<\/strong><\/p>\n<p>Do as many rounds as possible in 3 minutes<\/p>\n<p>A) Burpee cross body mountain climber combo x 5<\/p>\n<p>B) Alternating reverse lunge x 5 (each leg)<\/p>\n<p>C) Skater hops x 5 (each side)<\/p>\n<p>Now Mikey has a number of sneaky tricks up his sleeve when it comes to unique ways to use finishers.<\/p>\n<p>Enjoy the guest article!<\/p>\n<p>&#8212;&#8212;&#8212;&#8212;<\/p>\n<h2>4 \u201cSneaky\u201d Ways to Use Finishers<\/h2>\n<p>By Mike Whitfield, CTT (2012 TT Trainer of the Year)<\/p>\n<h3>Sneaky Trick # 1 &#8211; Use a Strategic Finisher Schedule<\/h3>\n<p>Unless you\u2019re ONLY doing cardio for fat loss (and certainly hope not), you\u2019re either on a full body workout schedule or a form of an upper\/lower split.<\/p>\n<p>First, let\u2019s take a look at the total body schedule. This one is an easy choice. Simply pick any finisher and plug it in. However, if you want to define your upper body more (shoulders, arms, chest), then choose an upper body finisher to hit those trouble spots.<\/p>\n<p>It\u2019s a great way to \u201csneak\u201d in volume without having to sacrifice a lot of time.<\/p>\n<p>Having trouble with the thighs or looking for leaner, firmer legs? Hit a lower body finisher.<\/p>\n<p>The variety of set and rep schemes with the short rest periods will give your body a stimulus it\u2019s never experienced. That\u2019s where the definition comes in.<\/p>\n<p>Now, if you\u2019re on an upper\/lower split or something similar, there\u2019s a few of things you can do. If you\u2019re trying to lose fat faster, you could easily plug in the OPPOSITE muscle group finisher. For example, if you\u2019re on an upper body workout day, you could polish off your workout with a lower body finisher.<\/p>\n<p>That means you\u2019ll hit your whole body, activating more muscle groups. That means more calorie burning.<\/p>\n<p>Another choice is using a density style finisher because they fit really well with any type of upper\/lower split. They are short enough for a metabolic afterburn but won\u2019t impede recovery. Just be conservative your first week. Trying to get a more chiseled muscle look? That\u2019s the next tip\u2026<\/p>\n<h3>Sneaky Trick # 2 &#8211; How to Get a More \u201cChiseled\u201d and Athletic Look with Finishers<\/h3>\n<p>Another benefit of using workout finishers is you\u2019ll see more defined muscle because you use more resistance than traditional interval training and because of the disturbance on your metabolic systems with the unique set and rep schemes.<\/p>\n<p>But to get even MORE benefit with the finishers, you can create HARDER muscle by working the same muscle group as you do in your main workout.<\/p>\n<p>For instance, if you do an upper body workout, you could easily plug in an upper body finisher to produce more volume. And because of the way they use \u201cmetabolic stacking\u201d (more volume in less time), you won\u2019t run into overuse injury.<\/p>\n<p>That means you\u2019ll get harder muscle, giving you a more chiseled look (again, something you won\u2019t find with interval training).<\/p>\n<p><strong>=&gt; <a href=\"http:\/\/3bb8a59atqmfq3egrap78-er56.hop.clickbank.net\/\">Discover \u201cmetabolic stacking\u201d with 51 finishers and 119 exercises<\/a><\/strong><\/p>\n<h3>Sneaky Trick # 3 &#8211; Use a Finisher on an Off Day to Accelerate Fat Loss<\/h3>\n<p>Yes, you will be surprised that finishers are 10 minutes are less, but remember to look at the studies. When using metabolic stacking like density, you can speed fat loss, improve conditioning and even dominate your workout performance by putting such a unique stimulus on your system.<\/p>\n<p>What you may not understand until you put these finishers in place is what it does MENTALLY. These finishers speed fat loss; sure. But it\u2019s more than the calories being burned.<\/p>\n<p>When you take 15 minutes to get to the gym, and then another 30-40 minutes to do your \u201ccardio\u201d, and finally another 15 minutes to come home, that\u2019s over an hour wasted on your day.<\/p>\n<p>That\u2019s mentally draining and it takes time away from your friends and family. This can easily lead you to poor food choices. I\u2019ve seen this happen with my clients that did this before using finishers.<\/p>\n<p>Plug in one of these quick finishers instead and you\u2019ll be rejuvenated, helping you make smarter decisions. I recommend you knock it out in the morning or mid-day instead of going for the second cup of coffee.<\/p>\n<h3>Sneaky Trick # 4 \u2013 You Can Create Your Own Workout!<\/h3>\n<p>This is perhaps the newest discovery of workout finishers. You should see the success stories of people just like you who are doing this very approach.<\/p>\n<p>How would you like to literally create your own workout? Yes, you can create your own \u201cmetabolic stack\u201d! How cool is that? Here\u2019s the thing to remember when doing this approach\u2026<\/p>\n<p>Pick at most 4 finishers when using this method. Even then, that\u2019s being aggressive. I personally wouldn\u2019t do anymore than 3.<\/p>\n<p>Remember, your body is taking in a lot of volume in a short amount of time, so finishers are MUCH more intense than standard workouts.<\/p>\n<p>You will want to rest for 2 minutes between finishers when using this method. Pick your finishers and go after it. You\u2019ll experience INSANE fat loss, but this is just a warning <strong>\u2013 this is very HARD work.<\/strong><\/p>\n<p>But some readers have told me they saw results within just a few days of using this unique approach. I recommend doing them in this order here:<\/p>\n<p><strong>1) Density Finisher<\/strong><br \/>\n<strong> 2) Lower Body Finisher<\/strong><br \/>\n<strong> 3) Upper Body Finisher<\/strong><\/p>\n<p>This way, you\u2019ll hit the total body with the density finisher, and then you\u2019ll hit your trouble spots with the other two. If you\u2019re crazy, you can add one more finisher.<\/p>\n<p><strong>Bonus Tip \u2013<\/strong> So perhaps you went a little overboard at the party or over the weekend with the food? I\u2019ve been there. Honestly, with my genetics, I can look at a bag of chips and gain two pounds \ud83d\ude09<\/p>\n<p>This is what I did with my private clients \u2013 use a finisher after your main workout PLUS for the next 7 days, work through one finisher on your off day as well. This will boost your overall metabolic rate.<\/p>\n<p>That will let you make up ground fast from your weekend binge (and don\u2019t worry, we\u2019ve all done it!).<\/p>\n<p>&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;-<br \/>\nIt&#8217;s KV again. Whoa, awesome tips thanks Mikey\u2026<\/p>\n<p>Definitely check out Mikey\u2019s story of his big \u201ca-ha\u201d moment when he realized he had to do something about his life. It\u2019s amazing he has lost 105 pounds and has kept it off for so long. Rock on!<\/p>\n<p>And now he\u2019s showing you how he and his hundreds of success stories have been able to lose fat with just about any workout program you enjoy and plugging in these fast and fun finishers.<\/p>\n<p>=&gt; <strong><span style=\"color: #0000ff;\"><a href=\"http:\/\/3bb8a59atqmfq3egrap78-er56.hop.clickbank.net\/\"><span style=\"color: #0000ff;\">51 Follow-Along Finishers + Finishers Aggression + Metabolic Chaos<\/span><\/a><\/span><\/strong><\/p>\n<p>You can probably relate to him. You\u2019ll see his struggles and how was able to lose 105 pounds.<\/p>\n<p>Boom (shaka-lacka)!<\/p>\n<p>Have an awesome day,<\/p>\n<p>KV<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Today I\u2019ve a special treat from Mikey \u201cPancakes\u201d Whitfield. It\u2019s not edible\u2026 Sorry. While in Vegas, I asked Mikey to give me a quick bodyweight finisher you can plug in<\/p>\n","protected":false},"author":1,"featured_media":4843,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5,147],"tags":[371,372,25,10,373,143],"class_list":["post-4836","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fat-loss-workouts","category-finishers","tag-3-min-bodyweight-finisher","tag-3-min-finisher","tag-fat-loss-workout","tag-fat-loss-workouts-2","tag-metabolic-finisher","tag-workout-finisher"],"aioseo_notices":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>3 min Bodyweight Finisher -<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"http:\/\/fatlossaccelerators.com\/site\/3-min-bodyweight-finisher\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"3 min Bodyweight Finisher -\" \/>\n<meta property=\"og:description\" content=\"Today I\u2019ve a special treat from Mikey \u201cPancakes\u201d Whitfield. 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