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Vama Personal Training & MetaFit Sarina/Mackay
Recommendations & Reviews
About us
Introduction
* Bodyweight only training system
* 20-30 minute high intensity class
* Challenging for all fitness levels
* a simple and effective tool for fitness
* standalone HIIT workout
Why is metafit different?
* effective
* time efficient
* functional
* no kit required
* whole body workout
* no choreography
* 30 mins max
What is Metafit Training?
The Metafit workout aims to:
* work major muscle groups functionally
* deplete glycogen stores
* create a metabolic disturbance
* increase RMR
* increase fat burning
All in a 30 minute workout
How do we achieve this?
* mobility warm up
* a functional, 3D workout
* a combination of strength, plyometric and core exercises
* incomplete rest periods
* periods of maximum exertion
Why do we do this?
* work big muscle groups - to burn more calories in a short space of time
* deplete glycogen stores - to create a debt to the body which it has to replenish
* create a metabolic disturbance - the metabolism dictates how many calories we can burn
Resting Metabolic Rate
* RMR accounts for 65-75% of calories burnt
* the majority of calories stored as body fat are used at rest.
* increasing your RMR is the best way to increase your fat burning potential
* after a metafit workout your RMR will remain elevated for a minimum of 24hours
The role of Lean Muscle in RMR
* lean muscle mass generally contributes up to 50% of total body weight in young adults
* increasing lean muscle mass increases calorie output and metabolism
* humans lose 2-4% of their lean muscle mass every 10 years after the age of 25
* as a result of this loss of muscle the metabolism slows down by 5% every 10years
* the loss of muscle mass is typically offset by gains in fat mass and decreases in strength
Lean muscle mass & Metabolism are intrinsically linked
How does metafit increase RMR?
* maintaining or increasing lean muscle mass
* taking advantage of the EPOC effect
EPOC: The after burn effect
* excess post-exercise Oxygen Consumption is the effect that you get after a workout
* EPOC is your body... show more returning to a state of rest after physical exertion
* this effect varies depending on the intensity of the workout
* high intensity work outs increase EPOC more than any other type of training
The BENEFITS of EPOC
After a high intensity work out the body must:
* regulate body temperature
* return cardiovascular and respiratory systems to rest
* replenish glycogen stores in muscles
* begin protein synthesis and use hormones to return body to an anabolic state
* return body to homeostasis
All requiring a huge amount of calories!
Metafit uses Lean Muscle & EPOC to burn fat!
* metafit is not performed in the 'fat burning zone'
* we are aiming to deplete glycogen stores in the muscles and maximise EPOC to burn fat during recovery
* you WILL NOT burn fat during your metafit workout
* you WILL increase your RMR & preserve muscle mass: which as we have seen, is the single most effective way of burning fat
30 min in the 'fat burning zone' = During : 300kcals Afterburn: less than 150kcals
30min HIIT = During; 300kcals Afterburn: up to 500kcals
Endurance vs High Intensity
- Get fitter and healthier faster
* improve vo2 max
* develop 'work capacity'(i.e the ability to tolerate a high level of intensity for a longer period)
* improve insulin sensitivity
* boost growth hormones
* challenge the fast twitch muscle fibres - the fibres that are great for strength, power and looking good
Why 30mins?
* could you do metafit for any longer?
* HIIT is short bursts of maximum exertion to failure. if it lasts an hour it is not HIIT
* QUALITY NOT QUANTITY
* classes that last an hour must be based on endurance & aerobic training
show more
* Bodyweight only training system
* 20-30 minute high intensity class
* Challenging for all fitness levels
* a simple and effective tool for fitness
* standalone HIIT workout
Why is metafit different?
* effective
* time efficient
* functional
* no kit required
* whole body workout
* no choreography
* 30 mins max
What is Metafit Training?
The Metafit workout aims to:
* work major muscle groups functionally
* deplete glycogen stores
* create a metabolic disturbance
* increase RMR
* increase fat burning
All in a 30 minute workout
How do we achieve this?
* mobility warm up
* a functional, 3D workout
* a combination of strength, plyometric and core exercises
* incomplete rest periods
* periods of maximum exertion
Why do we do this?
* work big muscle groups - to burn more calories in a short space of time
* deplete glycogen stores - to create a debt to the body which it has to replenish
* create a metabolic disturbance - the metabolism dictates how many calories we can burn
Resting Metabolic Rate
* RMR accounts for 65-75% of calories burnt
* the majority of calories stored as body fat are used at rest.
* increasing your RMR is the best way to increase your fat burning potential
* after a metafit workout your RMR will remain elevated for a minimum of 24hours
The role of Lean Muscle in RMR
* lean muscle mass generally contributes up to 50% of total body weight in young adults
* increasing lean muscle mass increases calorie output and metabolism
* humans lose 2-4% of their lean muscle mass every 10 years after the age of 25
* as a result of this loss of muscle the metabolism slows down by 5% every 10years
* the loss of muscle mass is typically offset by gains in fat mass and decreases in strength
Lean muscle mass & Metabolism are intrinsically linked
How does metafit increase RMR?
* maintaining or increasing lean muscle mass
* taking advantage of the EPOC effect
EPOC: The after burn effect
* excess post-exercise Oxygen Consumption is the effect that you get after a workout
* EPOC is your body... show more returning to a state of rest after physical exertion
* this effect varies depending on the intensity of the workout
* high intensity work outs increase EPOC more than any other type of training
The BENEFITS of EPOC
After a high intensity work out the body must:
* regulate body temperature
* return cardiovascular and respiratory systems to rest
* replenish glycogen stores in muscles
* begin protein synthesis and use hormones to return body to an anabolic state
* return body to homeostasis
All requiring a huge amount of calories!
Metafit uses Lean Muscle & EPOC to burn fat!
* metafit is not performed in the 'fat burning zone'
* we are aiming to deplete glycogen stores in the muscles and maximise EPOC to burn fat during recovery
* you WILL NOT burn fat during your metafit workout
* you WILL increase your RMR & preserve muscle mass: which as we have seen, is the single most effective way of burning fat
30 min in the 'fat burning zone' = During : 300kcals Afterburn: less than 150kcals
30min HIIT = During; 300kcals Afterburn: up to 500kcals
Endurance vs High Intensity
- Get fitter and healthier faster
* improve vo2 max
* develop 'work capacity'(i.e the ability to tolerate a high level of intensity for a longer period)
* improve insulin sensitivity
* boost growth hormones
* challenge the fast twitch muscle fibres - the fibres that are great for strength, power and looking good
Why 30mins?
* could you do metafit for any longer?
* HIIT is short bursts of maximum exertion to failure. if it lasts an hour it is not HIIT
* QUALITY NOT QUANTITY
* classes that last an hour must be based on endurance & aerobic training
show more
Recommendations and reviews from 1 person
-
Referral from
October 12, 2015
Tiffany W. asked:Looking for a one on one personal trainer that dosnt charge extra to take kids along. That can motivate and give help with meal planning and excise program for other daysKobe B. replied:https://www.facebook.com/pages/Vama-Personal-Training-MetaFit-SarinaMackay/434495223389947
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