How to Set Up the Ultimate Workout

There’s this one thing I do that drives my wife absolutely nuts and I’m going to share it with you. You will probably find it annoying, but I find it hilarious. Be open-minded – it’s Friday after all.

Whenever my wife says something, I’ll say it back “Yo’ Mama” style. For instance:

Sabrina: “You left the coffee mug upstairs. We better not get ants.”

Me: “Yo’ Mama left the coffee mug upstairs. Shoot… yo’ Mama better not get ants.”

Sabrina: “Ugh!”

Me: “Yo’ Mama ugh!”

Hehe… so juvenile, but freakin’ hilarious.

Anyway….look, I’m going to tell you how to set up the ultimate and optimal workout because that was a repeated question from the survey I sent out a few weeks ago. And we also have more Q and A as well.

But first, I’d like to share with you an email I got from a reader. He asked about John Romaniello’s Super Hero Fat Loss program:

Q: “Mike, will I need any special equipment for the Super Hero Fat Loss program or your bonuses?”

A: I had to do some digging, but fortunately, I had the answer from Roman. He says all you need are some dumbbells. A barbell is a plus, but it’s not required. For my free bonuses, the Metabolic City Metabolic Resistance Training program and Super Finishers, you won’t need any special equipment either.

Super Hero Fat Loss for 50% off + FREE Bonuses <== Expires Today

Let’s dig in to more questions.

Yo’ Mama will dig in.

Ha. Hilarious.

Q: How long are your workouts?

A: My workouts are typically around 35-45 minutes and I work out 3 days per week, with the exception of when I use a 4-day/week program, which I’m currently on. I’m feeling crazy, that’s why.

On my “off days”, I like to take a 30-50 minute walk to stay active. It’s also when I do my best brain-storming.

Q: Is there a point where too much exercise becomes counter intuitive? How much is enough and where is the “sweet spot” when it comes to result in relation to effort?

A: Yes, there certainly is. Too much exercise can lead to overuse injuries and fatigue, which certainly does become counter intuitive. From my experience myself and with clients, your “sweet spot” is total body workouts or an upper/lower split 3-4 days per week, while using your off days away from the gym but staying active.

Ha, I love this scene in Office Space

You can play with your kids, take a walk or light jog, and even take out the copy machine from your office and beat it to death because you’ve been thinking of doing that now for 2 years.

Q: Effective use of time?

A: I will never claim to be a time management genius, but I’ll do the best I can. One of the biggest lessons I learned from my coach Craig Ballantyne is to structure your day. For instance, it is 5 AM right now and I’m typing this.

I’m totally cool with that because I set this time to write and help you. So, whether you’re struggling to make time to work out, prepare your meals, etc., etc., implement structuring your day immediately and you’ll find yourself 3X more productive.

That’s why I was able to put together my bonuses, Metabolic City and Super Finishers to go with Roman’s Super Hero Fat Loss. I structured my day to set time to create those. So, carve out a time to work out, and don’t let anything deter you from it. The same goes for family time. I recommend Craig’s Time Management Book on Amazon.


It’s a great read.

Q: What is an optimal workout program?

A: First, set up the ultimate schedule. You can do that by clicking here. Second, there is no PERFECT optimal workout program. The bottom line is if you’re getting results, staying injury-free and enjoying the ride, that’s the ticket. Here is how I set up my workout, along with my clients:

5-minute warm up using bodyweight exercises. This is the warm-up found in the Metabolic City MRT program:

1) Prisoner Squat – 15 reps
2) Arm Crosses – 12 reps per side
3) Duck Unders – 6 reps per side
4) Plank – 30 second hold
5) Waiter’s Bow – 8 reps
6) Close-Grip Pushups – 10 reps
7) Leg Swings – 15 reps per side
8 ) Spiderman Climb – 6 reps per side

Than, it’s time for the big dog exercises, found early in the program when you’re fresh and your muscles are primed. Here is the first superset in Workout C in Metabolic City (my favorite superset):

1A) Deadlift (8)

1B) Spiderman Pushup Plank (20 secs/side)

Because the Deadlift is so demanding, I threw in somewhat of an easier exercise with the Spiderman Pushup plank. Good times.

I like total body workouts, and of course after about 30 minutes of metabolic resistance training, you polish it off with a finisher.

The most demanding exercises need to be early on, typically in non-competing fashion. If you use metabolic conditioning, that needs to be after the heavy lifting. So, to sum up, it should look like this:

Warm-up (bodyweight exercises)

Metabolic Resistance Training (Using big, compound movements with the harder moves at the beginning)

Metabolic Conditioning (that’s a whole new article, but think higher rep circuits and many bodyweight exercises). Of course, this is optional depending on your workout program.

Metabolic Finisher – You already know how I feel about that. Finishers rock and you know it. This is your grand finale.

Get both the Metabolic City and Super Finishers FREE here <= Expires Today

Q: If I need to start doing some running (to be able to run 12 miles in a tough Mudder), how much will that interfere with the MRT I would like to do to burn fat? Will I be over training if I do both?

I suggest Craig Ballantyne’s TT Adventure Racing program. You can get the best of both worlds. I also have good news. Based on client feedback and through Craig’s training, you can get away with just one long distance run per week and you’ll be fine.

Q: How to hold onto most of my muscle and still lose enough fat to see my abs?

A: That’s easy. Simply use smart programming, stay active on your off days with light exercise and use metabolic finishers or intervals. Try decreasing your calories by about 200 per day and take measurements after 2 weeks. Adjust from there.

The lifting will take care of the muscle, while the diet will take care of the abs. If you need a place to start with diet, check out this post.

Alright kids, great Q and A. There is definitely more on the way.

By the way, here’s the politically incorrect truth – if you try to put together your own workout and you don’t know what you’re doing, you will fail and end up frustrated. So be smart and train smart.

Today is the last day to pick up a done-for-you program that was designed by my friend Roman at 50% off.

Last Chance ===> Get ripped right here <== Expires TODAY

Then, email us at and we will send you these bonuses:

1) Metabolic City Metabolic Resistance Training

2) Super Finishers

But after today, these bonuses go away and the price doubles on Roman’s program.

May you never, EVER get bored with your workouts,

Mikey, CTT

P.S. May yo’ Mama never, EVER get bored with her workouts

P.P.S. Ha. Freakin’ hilarious.

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