Metabolic 4 x 4 Workout

Carb CyclingI have a full workout for you today, and it’s been an experiment in the making. Here’s the deal – You LOVE metabolic resistance training, but you also love metabolic conditioning.

I figured why not do both in the SAME workout?

Plus, I just discovered a nutrition trick that lets me cheat on the weekends. You can be more flexible and enjoy yourself and STILL lose fat. More on that in a bit…

Let’s do a Metabolic 4 x 4 workout I did last Friday

First, I’m an old man (I turn 38 tomorrow), so I did a bodyweight circuit of jumping jacks, prisoner squats, pushups (taking 2 seconds to go down and 2 seconds to come up), leg swings and finally some standing rope rows.

Then, it’s time to move onto the workout…

Goblet Forward Lunge (8/side)

Barbell or 2-Arm DB Row (10)

Rest 1 minute and repeat 2 more times

DB 1-Leg Romanian Deadlift (8/side) <== party for the hamstrings

DB Squeeze Press (12)

Rest 1 minute and repeat 2 more times

MCT Circuit

Jump Squat (6)

Close-Grip PU (20)

High Rep DB Rows (20/side)

DB Swings (15)

Rest 1 minute and repeat 2 more times

Metabolic 4 x 4… get it? 4 MRT exercises and 4 MCT exercises.  Ha-ha!… a-ha-ha! … dramatic pause…. HA.

Whatever. Here is the trick I discovered that lets me cheat more on the weekends.

It’s from Shaun’s 4-Cycle Carb Solution

My favorite cycle is cycle 4…

Cycle 1 – The 7 Day Carb Depletion Diet: “Shut off” your body’s dependence on sugars and make belly fat your “go to” energy source to visually SEE your belly get flatter in just 7 short days.

Cycle 2 – The Macro-Patterning(TM) Cycle: Use LOTS of carbs to accelerate fat-loss and maintain a fat burning environment round the clock 24/7. No more plateaus.  No more metabolic slowdown. No more suffering from traditional low carb trendy diets.

Cycle 3 – The Accelerated Fat-Loss Cycle: Because your body is super smart it can adapt very quickly. This is the first fat-loss cycle ever designed to overcome EVERY type of plateau of sticking point the body uses to stop you from losing weight so you STAY on the fat-loss fast track.

Cycle 4 – The “Diet Break”: By this point you’ll have overcame every type of adaptive response related to burning stubborn body fat. Now it’s time to put your fat-loss on cruise control by enjoying happy hour every Friday and even using all your favorite Cheat Foods through the weekend – WITHOUT suffering any rebound weight gain.

Get the details here (along with a plan for lower belly fat)

You’ll be able to get away with MORE cheating on the weekends and still lose fat. The trick is what you do in the next 3-4 days, including eating MORE fats.

Cheat on the weekends and still lose fat here 

By the way, don’t forget to email us at for your FREE bonus workout, Metabolic Countdown.

metabolic finisherYou’ll be doing MRT workouts ending with a countdown finisher.  It’s the perfect combination with Shaun’s 4-Cycle Carb Solution to see flatter abs in just 7 days.wn, after you get Shaun’s program.

Grab Shaun’s 4-Cycle Carb Solution here

Then forward your receipt to us. Boom goes the countdown finisher dynamite.
Mikey, CTT