Howdy, y’all! I posted a guest article from my friend, Mike Whitfield — The Ultimate Workout Grand Finale — a while back. Apparently y’all really enjoyed his workout finishers, so I asked him to share some more. This time, they are specifically “Beautiful Badass Workout Finishers”. Sweet.
Hey, I’m Mike Whitfield and I used to be a whole lotta’ man (that’s the politically correct way of saying I used to be really, really large).
This is a big year for me, and it will be big for you, too. Ten years ago, I decided to shed some weight as I was about 300 pounds. I jumped on the New Year bandwagon, but set some long term goals to keep me going.
My goal was to hit 50 pounds by the time I went on vacation 6 months later.
I nailed it by hitting 75 in just 6 months. Since then, I’ve dropped another 30 pounds and have been able to keep it off. Yes, that’s 105 pounds. And this is the 10th year I’ve lived a healthier lifestyle.
Now if you’re like me, you probably have tried to change your body by hitting the “cardio” pretty hard and failed miserably… at least I did. (Nia — this is a common mistake many trainees make when their goal is fat loss; they rely too heavily on cardio).
I tried to lose weight before through a lot of cardio and even a low carb diet.
Below are my before/after photos after trying this method:
Before and after using a low carb diet and lots of cardio… ha-ha. I’m hilarious.
I soon discovered that cardio was boring and that a low carb diet wasn’t for me. Sure, low carb diets DO work….
… and so does calorie cycling, intermittent fasting and more approaches.
Yes, it’s true. I’m an advocate of the “Do what works for you” diet. (Nia — I love this as it’s exactly what I recommend. No one diet approach will work for everyone, so it’s important you take the time to discover what works for YOU, no matter what’s currently popular or promoted in magazines).
More on that in a bit. But first, I want to talk about the workout approach that worked for my clients and me. I like to keep it simple. Here is my formula:
- -5-minute warm-up using “easier” bodyweight exercises
- -20-30 minutes of metabolic resistance training (and I’ll sometimes include metabolic conditioning)
- -3-8 minute metabolic finisher
The finisher is my favorite part because it replaces that long, boring cardio that didn’t work for me. It’s almost like I unleash the fury at the end of my workout for all those failed attempts of losing weight before.
Many of my clients like to use these finishers on their off days to stay physically and, more importantly, mentally on track. Sure, a 6-minute high intensity workout can help you make better decisions with your food, which brings me to my next point…
Most diets DO work if they work WITH you.
Yes, I said that. Look, if you love fruit (which is perfectly healthy) and attempt a low carb diet, you will fail miserably. If you hate using a calculator or documenting things, then a calorie-cycling plan will fit your lifestyle horribly.
That’s really the “secret” to the “perfect” diet… understanding there are none.
That’s why I give my clients a manual called “Diet Finishers”, which has 13 approaches that I’ve seen work either on myself or with other clients and then I tell them how to implement each approach slowly for lasting results.
Plus, they don’t have to stick to the same diet week after week if they get bored.
For example, let’s say you’ve never tried intermittent fasting. Then to jump in and do three 24-hour fasts a week is setting yourself up for failure.
Easy does it, you Beautiful Badass (ha… I know, that was good).
Start with one 20-hour fast a week and see how that goes, then build from there.
Now that we have the diet out of the way, let’s chat about the finisher. The metabolic finisher is all about getting the fastest results in the shortest amount time. The key to using finishers is putting in a lot of volume in a little bit of time, resulting in a bunch of calories being burned.
Let’s do a Beautiful Badass Finisher… freshly baked from my metabolic oven…
“Beatiful Badass Finisher Superset”
After your Beautiful Badass workout, do the following superset as many times as possible in 3 minutes, resting only when needed.
- -Prisoner Jump Squat (5)
- -*Triple Stop Pushup (5)
*A Triple Stop Pushup is when you pause for one second halfway down, pause again for one second at the bottom, and then you come up.
I love Finisher Supersets – they’re easy to remember and there’s a variety of ways you can use them. There’s also the ladder approach, gauntlet approach and more. With this one, you’ll hit both your upper and lower body with a lot of frequency, which means more muscle definition and burning even the most stubborn fat.
That’s how to set yourself up for permanent results…
- Have FUN with your workouts using Metabolic Resistance Training
- Use addicting and challenging finishers instead of long, boring cardio that will actually help you shape your body
- Choose a nutrition plan that works with you, not against you
Anything is possible with consistency:
Hey, this is too much fun. Let’s do a countdown circuit finisher, too.
“The BBA Metabolic Countdown” <= Yes, that is an awesome name.
Do the following circuit, resting only when needed. In the first circuit, you’ll perform 6 reps of each exercise. In the next circuit, you’ll perform 5 reps of each. Continue in this fashion until you complete 1 rep of each exercise.
- -Low Box or Bench Jumps (6…1)
- -Decline Close-Grip Pushups (6…1)
- -Skater Hops (6/side…1/side)
That Skater Hop might be a new one for you. Let me show you that one:
Good times? Yes ma’am.
So that’s my formula for success….
- -Metabolic Resistance Training
- -Metabolic Finishers
- -Diet Finishers <== Ha, awesome name. But really – why not use an approach that works with you?
To your success,
Mike Whitfield, CTT (aka Mikey)
Mike Whitfield, CTT has lost 105 pounds, propelling his passion into the fitness industry. His effective approach of using unique metabolic workout finishers has helped thousands of people lose fat and improve their conditioning through his online and offline, programs and bringing a new addiction to working out. He is known across the industry for his Finishers and his work as been seen in Men’s Health, Turbulence Training, the AJC and more.
Please NOTE — I’m a proud affiliate for Mike’s Finishers products. If you decide to click the links within this article and purchase his product, I’ll receive a commission.