The short definition of metabolic training is completing structural and compound exercises with little rest in between exercises in an effort to maximize calorie burn and increase metabolic rate during and after the workout. A metabolic training purist may tell you almost all exercises should be structural, which means the spine is loaded and the legs are engaged to some degree during the exercise. The downside in my mind of some metabolic training is that it can be so intense so that your lips turn white and you want to puke.
A metabolic workout should help create a burning sensation in your muscles as you are working out. It’s not clear exactly what causes muscle burn, the old theory of lactic acid build up has since been debunked. While metabolic training is not “aerobic” like going for a jog, some studies have shown anaerobic exercise such as HIIT can increase in V02 max beyond that experienced by exercisers following an aerobic program. Several studies have shown that hormones that promote “lipolysis” (the technical term for fat loss) increase as a results of high intensity strength training.
While calorie burn studies come to different conclusions as to the total calorie burn of metabolic training, it certainly burns a ton of calories. Intuitively we think the “afterburn effect” as it’s called makes sense, because you are shocking your body, creating an oxygen debt (i.e. Flexibility is the basis of all mobility; movement and proper motive function are only possible if the connective tissue and muscles are flexible. When subjected to long periods of inactivity, your muscles are not needed, and so weaken and shorten.
Dynamic stretching: Rhythmical repetitive movements take the joint and its associated muscles through to a full or near full stretch.
Static stretching: The most popular type of stretching, this involves holding the muscle at full stretch to encourage lengthening and re-alignment. A static stretch should be held at the point where you can feel the stretch with a little discomfort. Apart from static stretching, other methods of stretching include ballistic, dynamic and PNF (proprioceptive neuromuscular facilitation) stretching, each of which is best done under instruction from a qualified fitness instructor or sports coach. Just like a rubber band, your muscles and connective tissue are much more elastic when warm. Therefore stretching will be much more effective and safer when you are fully warmed up.
A full range of one-on-one and group Personal Training and Nutritional Services to help you get fit, lose weight and feel better about yourself. Our free Exercise Chart lets you create a list of the exercises for your fitness plan, including the number of sets and repetitions for weight training exercises as well as how far and how long for cardio exercises and which days of the week you will do the exercises. This printable exercise chart is nearly identical to the Exercise Chart Template below, but if you use this PDF version, you'll need to complete your exercise plan by hand. This author recently defended a High Court libel case (case number HQ12X02409) brought against him for £50k of damages by Metropolitan International Schools Limited (aka Skillstrain, Train4tradeskills, Train2game) in June 2012 regarding this article.
I have posted a new page containing archived information and documents related to this article. A new government e-petition has been started to prompt an investigation of Metropolitan International Schools Limited. The intention of this article is to provide factual information to potential and existing Skillstrain (Metropolitan International Schools Ltd) customers so that they can make their own informed choice as to whether they do business with this group of traders. If the video link isn't working then there's a good chance that Skillstrain have registered a complaint with the video host and had it removed.
The Watchdog investigators also showed Skillstrain course materials to IT professionals for assessment. Going back earlier to 2006 Skillstrain, under its former company name Scheidegger, was investigated by Nick Lawrence of the BBC.
Then I discovered the BBC watchdog report, detailing that Skillstrain had fabricated Microsoft and CISCO endorsements of its courses. Meanwhile, I had already cancelled my direct debit to the credit company Career Development Finance (CDF) and began receiving letters, emails and phonecalls telling me that if I didn’t continue with my payments then my debt would be passed on to a debt collection company.
One thing that especially roused my suspicion was that Career Development Finance letters featured a P.O. Incidentally, the jumbling of names and addresses seems to be a regular feature with this group of traders. Another interesting note is that Jan Talensky resigned from his director position at CDF just one week before the BBC Watchdog report was published, but he was reappointed three months later after the initial flurry of bad press had subsided.
Skillstrain managers continued to reject my refund requests and ignored any questions I put to them about their false endorsements.
As soon as Liverpool Trading Standards challenged Skillstrain about these issues, I was offered a refund.
So I rejected the offer and informed Skillstrain I would pursue the matter through the county court. On the plus side Liverpool Trading Standards have informed me that they are now pursuing an investigation into the false endorsements I raised, which could result in criminal proceedings against Skillstrain - hopefully the results of these proceedings will be available publicly in the near future. If you’re a dissatisfied Skillstrain customer then perhaps my experience can serve as a template for you to recover your course fees.
Here you can download confirmation letters from E-skills, the British Learning Association (now called the BILD) and City & Guilds regarding the three false endorsements I have so far uncovered (Due to reader request I've recently replaced the three downloadable documents with higher resolution files). With enough widespread persistence the Skillstrain scam can be thoroughly exposed and derailed permanently. I now have documented evidence that some students pursuing refunds from Skillstrain who cite this article have been receiving response letters containing unfounded statements about me that are potentially defamatory. Thanks to all of you who've corresponded with me about your experiences of Skillstrain and its other trading enterprises (train4tradeskills, train2game etc). For those of you who have received letters from Skillstrain containing statements about my involvement in this year's rounds of pre- general election political character assassination, please refer to my Press page for a much more truthful version of those events. The statements Skillstrain make, whether true or false, about my personal life or my public involvement in other corporate or political matters are irrelevant.
Feel free to quote this update when responding to any related statements Skillstrain make about me.

Over the last couple of years two anonymous Hubpages articles have appeared, spreading disinformation about me to discredit my character and my work. So it wasn’t a big victory for Skillstrain after all, who lost against the other two companies in the same case and would probably have had to pay the legal costs of those companies. Recommended blog posting from another individual who got their refund, this time through the Financial Omnbudsman Service and by citing the Trade Descriptions Act 1968. Paul Reilly has just messaged me asking if I would sign his petition at this link for Metropolitan International Schools (Skillstrain) customers who have been miss sold courses to be refunded and their courses cancelled. The Trade Descriptions Act includes illegality of false information whether given in writing or orally by a salesperson. Sitting down and doing a biceps curl is like the exact opposite of hard core metabolic training. I think you can still make a workout metabolic without engaging the legs every exercise as long as the weight lifted is heavy enough, or the intensity of the exercise is very high. If you are completing a metabolic workout and you are not breathing hard and sweating, something is wrong. Personally, I like workouts that are tough, but not so tough that I never want to work out again. I don’t want to bore you with all the studies, but strength training in general has been shown to help improve hormonal profile, and metabolic training is debatably the best type of strength training to elicit the most powerful hormonal response. The calorie burn during a workout is easily around 500 calories for a 30 minute workout, but it also increases metabolic rate from anywhere between 10% to 25% for up to 48 hours, with some studies showing an increase in metabolic rate for up to even 72 hours. If you are not satisfied after your 30 days, you can have your money back, no questions asked. Joint mobility and flexibility are some of the most under-rated aspects of health, fitness and well being.
It also conditions the connective tissue (ligaments and tendons) and sustains full range of movement in the joint.
I'd recommend using the template so that you can save a copy of your plan and make changes easily as you increase your strength and endurance limits. This article was temporarily removed while a written defence was compiled and submitted to the High Court.
In October 2008 the BBC Watchdog, in response to nearly 200 letters of complaint, investigated the company. The reporter went under cover, posing as a potential student, and was told by the sales representative that the course certificate was required by many companies and that Scheiddeggar were working in association with Manpower and Elan IT.
The potential customer responds to an advert or a viewing of the Skillstrain website and is then visited in their own home by a sales rep.
As I progressed through the first half of the course over the following year, I found that cheap off the shelf IT books covering the same subjects were much more well written. I explained that I was willing to accept the loss of credit payments I’d already made in return for a cancellation of my remaining payments. So I wrote to the remaining companies whose logos were featured on my course materials and received written confirmation of an additional three false endorsements.
Skillstrain used to be called Scheidegger and is merely a trading name for another company Metropolitan International Schools limited, which has also undergone several name changes over the years. I took my case to Liverpool Trading Standards and cited the specific laws which, in my opinion, had been broken by skillstrain. However, the refund was offered on the condition that I accept it as a good will gesture, rather than liability for false endorsement.
Keep hold of all your Skillstrain coursework, credit contracts and sales brochure materials as these may be needed as evidence.
There may actually be more false endorsements, as I haven't heard back from all the companies I wrote to.
Feel free also to register valid complaints with any other relevant watchdogs or regulatory bodies and, if legally applicable, take action against the specific sales rep who flogged the course to you.
I am collecting copies of these letters for legal purposes so if you happen to receive such a letter, feel free to forward it to me along with your contact phone number. They are advising dissatisfied distance learning customers to contact Consumer Direct or their local Trading Standards. I'm pleased for those of you who have obtained your course cancellations and refunds, and offer my best wishes to those still negotiating with the company and relevant legal authorities. Also note that The Telegraph and The Sun have removed their highly misleading articles about me, while an investigation into their reporting practices is being conducted.
In the instances where I've sought to expose corruption or support our country's withdrawal from the EU I've sometimes found myself in the firing line of people whose interests I've crossed - some of whom have anonymously posted lies about me online.
What matters here is whether the company is able to refute the allegations that have been made against them not just by me, but also by other students, media sources and investigating authorities. Skillstrain make out that this proves all other accusations against them of wrong doing and illegal selling practices are lies, but a brief read over that case reveals a different story.
They have not challenged the jurisdiction of this court, and they have not responded in any way to any of the allegations made against them (other than by removing the material complained of from their website). For example, doing a bench press then a chin up back to back can be quite metabolically intense. Ideally you should be lifting as heavy as you can and resting as little as possible between sets. While the depth of the muscle stimulation from metabolic training is not as deep as a bodybuilding program where you hit one muscle the entire workout, it’s still significant. This equates to hundreds of extra calories, which over the course of a few workouts can become significant. This extra repair to get your body back to homeostasis requires a lot of extra energy, it’s just difficult for researchers to measure perfectly, especially after exercise.
It’s interesting how much we take this for granted, until an injury or the onset of a restrictive condition like arthritis sets in. This contraction is more efficient if the muscles can lengthen beforehand, and if the opposing muscles are able to relax totally.

If you see an elderly person shuffling along the street, this is probably because of shortened weakened hamstrings (found on the back of the upper leg).
The exercise chart will also help you remember your goals and avoid getting lost trying to remember what it was you actually wanted to accomplish. Skillstrain actually tried to sue google for allowing the supposedly defamatory blog entries to be posted online.
During the home visit they’re shown a set of glossy promotional brochures claiming that Skillstrain courses are endorsed by an impressive selection of well known IT companies and educational bodies.
They are E-skills, The British Learning Association (now renamed as the British Institute for Learning and Development) and City & Guilds. The debt collectors never came, but for months afterward I received automated phonecalls almost everyday from debt consolidation companies.
I specifically noted sections 5 & 7 of the Consumer Protection From Unfair Trading Regulations 2008. An LCC summary of the investigation into my complaint, which includes a stated intention of a further investigation, can be downloaded here. Make sure that all of your communication with Skillstrain and its credit company partners is done by letter and keep stored records of all correspondence.
From my practical experience, the metabolic effect of intense strength training is real and it’s powerful.
Only then do we learn to really appreciate the freedom and mobility that healthy joints and muscles offer.
It is better to keep most of your static stretching for after your exercise session, as part of your cool-down. For an exercise chart specifically for weight lifting exercises, try our Workout Chart template. The report was recently removed from the BBC website as part of a general removal of material over three years old). They’re shown a set of charts outlining the apparently high earning potential for those who complete the course, and are given a basic IT knowledge questionnaire.
Donald responded that it was too late to be given even a partial refund because my trial period of one month had expired.
So the Skillstrain course had been sold to me on the strength of at least five false endorsements. And, for all we know, the examples of supposedly defamatory content that Skillstrain complained of, which were anonymous forum postings, may have even been posted deceptively by Skillstrain affiliates to make the company appear demonized in court.
It turned out skillstrain had been falsely claiming that its courses were endorsed by two major IT companies – Microsoft and CISCO.
A petition to the Prime Minister, urging an investigation of Skillstrain was since signed by 355 people (Update May 8th 2013: Hyperlink to the petition no longer working. When challenged about the false endorsments Skillstrain attributed them to another company, Multimedia Computer Training Limited. The irony of this is that in the first month I was only able to view the first module of the course.
The whole package of IT training and loan services relating to Skillstrain appears to be one operation disguised as several separate trading entities. On the other hand I've made no attempt to hide my identity in this article or accompanying video because, to the best of my knowledge, the claims presented are true. I will keep this video uploaded one way or the other as the information is factual and exposes fraudulant activities that Skillstrain customers have a right to know about.
There was a change of government in early 2010 so I am unsure what eventually became of the petition).
As you'll discover at the end of this article, they did the same in response to my complaints. The sales rep seals the deal by making a couple of phonecalls to arrange for a career development loan on behalf of the customer.
Further to this I had a very heated debate with someone at the Skillstrain office who claimed to be Mr. This in turn will begin to affect posture which can lead to injury, a bad back, hunched shoulders and a drop in functional fitness.
The loan request is accepted, the full fee for the course is paid to Skillstrain by the credit company and the customer signs an agreement to pay back the credit company in a series of monthly installments.
I'm willing to go to court over this issue and in the process will make sure that Skillstrain are made to answer publicly for their false endorsements. In response to my question to him about who was the Director or CEO of Skillstrain, he told me it was a "Mr.
There is now also a Wikipedia page on Skillstrain that has been reviewed by Wikipedia moderators.
However, according to Companies house records, George Edward Butler had retired over six months prior to my conversation with Mr Ian Simpson. Skillstrain also forwarded to me copies of endorsement letters apparently written by a company called Prosoft, which trades under the name CIW. Naturally, Prosoft endorsed the courses - they wrote them, while Skillstrain sells and distributes the course materials and provides teaching support. In attempting to contact Prosoft, I found it very difficult to acquire a business address for any of their offices.
It took me six argumentative messages via the CIW website to a Louise McMahon Daly, before she finally gave in and told me the business address for their Irish office, which is Prosoft Training Europe Limited, Mary Rosse Centre, Holland Road, National Technology Park, Limmerick, Ireland.
This lack of transparency about basic company information suggests CIW themselves have something to hide.

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