VIDEOS & WALKING WORKOUTS ALL FREE SO GET TO WORK!

WELCOME TO METABOLIC HOME FITNESS 50-10 ™ our ISO-EXERCISES ™ and NUTRITION GUIDELINES THE BEST FITNESS PROGRAM YOU HAVE NEVER HEARD OF AND THE LAST YOU WILL EVER NEED!
EVERYTHING YOU NEED IS HERE!

My workout program only requires BANDS, SMALL WEIGHTS, MAT, ClOTHES, WALKING or RUNNING SHOES  and PULSE RATE MONITOR for your WALKING WORKOUTS if you wish.  If you do not already have them please go to our products page HERE at great prices. The small amount we make from any product you may need goes to help keep 
my site FREE 24/7 for you.

Nothing in life works without a strong FOUNDATION. Your house needs a foundation to last, your car needs wheels to take you where you wish to go, we need a foundation of education to succeed, and we need a solid metabolic health foundation to perform and function at our best.

Building a base of anything must be durable and lasting. METABOLIC HOME FITNESS 50-10™ AND ISO- EXERCISES is a unique program designed to help you build a solid metabolic health foundation in the comfort of your home. So, say goodbye to quick-fix diets and exercise programs with short-lived results. Instead, we’re here to guide you toward consistent, long-term results and a solid foundation of nutrition and exercise FREE.  This is the path that set me on the right course 45 years ago, and it’s the same path we’re sharing with you. This analogy pretty much sums up my program.

“A grapefruit is the size of one pound of your fat. “ A pound of excess FAT comes from inadequate nutrition; it adds useless weight; it is unhealthy in excess; it can be a sign of poor health in excess; it can make you look bad; it can sap energy and cause debilitating illness.  I found a way only to keep what was necessary to carry around.

“A  Tangerine is the size of one pound of your muscle. “A pound of MUSCLE comes from good nutrition and exercise;  it helps burn calories;  it can be a sign of good health;  it can give you energy and make you healthy. I found a way to have more of this.

But remember, there are no shortcuts. The only way to build a foundation of fitness that you can manage through life and be healthier, look better, feel better, and wear the clothes you always wanted to wear is to make it a part of your daily life. That’s an undisputed scientific fact.  

My ISO-EXERCISES™, NUTRITIONAL GUIDELINES AND SPECIAL WALKING WORKOUTS can REALLY improve your health.  It’s a down-to-earth overall conditioning program designed for all who want to lose excess fat and keep it off.

It’s a full-body aerobic and anaerobic conditioning workout every day for less than one hour.  The best part is you can do it anywhere; it worked for me for 45 years.  We’re thrilled to have you join us, and we want you to know that we’re here to support you every step of the way. You’re not alone in this journey. Please feel free to email us if you have any questions.

                                                                                                                                                                                                            metabolichomefitness@gmail.com 

METABOLIC HOME FITNESS - THE GATEWAY TO YOUR METABOLIC HEALTH.

You have just taken one of the best steps of your life. This will be the last health fitness program you will ever need including your two ebooks your FREE to read and unique calculators you are FREE to use to follow your progress!

Free ebook (7 Things You Need to Know)

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Free 85 Page Nutrition Guide

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  PROPER NUTRITION IS THE KEY TO YOUR WIEGHT LOSS, MY FREE NUTRITION GUIDE HERE. EXERCISES BUILDS STRENGTH AND FLEXIBILITY. NUTRITION AND EXERCISE EACH HAVE THEIR PLACE IN OUR HEALTH.  MANAGED PROPERLY, IT IS A PERFECT MARRIAGE TO GAIN YOUR METABOLIC HEALTH. 

BECAUSE OF OUR GENETICS NO ONE PERSON IS THE SAME, EVEN TWINS .  TO HELP HAVE A PERFECT NUTRITION PLAN THAT WORKS FOR YOU IT MUST BE ABOUT YOU.  

THAT IS WHY I  SUGGEST A SIMPLE DNA SALIVA TEST THAT PROVIDES YOU WITH A COMPLETE REPORT ABOUT YOUR NUTRITION REQUIREMENTS. IT COMES WITH YOUR PERSONAL PRIVATE APP SO YOU CAN KEEP TRACK OF YOUR HEALTH REPORTS.  IT WILL EXCHANGE THE GUESSING GAME WTH FACTS.   

GO HERE TO CHECK OUT  MY TOOLBOX GENOMICS

METABOLIC HOME FITNESS 50-10™ and ISO-EXERCISES™

 I’m describing this again  because it is important to know. I adopted the original NASA SPACE PROGRAM exercise concept of ISOMETRIC, and ISOKINETIC EXERCISE—used during space travel.

Our body receives very little resistance in zero gravity, and astronauts must
keep exercising or suffer from severe atrophy.  I took what they did, made
some adaptions and have been doing it for 45 years.

ISO-EXERCISES™ (Isometric, and Isokinetic, and Isotonic all combined into one movement) 

 

Isometric Exercise: Isometric exercises are tightening (contracting) the muscles against an immovable object with no movement.  Examples include planks, wall sits, and any static holds.  Isometric build strength and stability quickly.  We do a ten second Isometric prior to the exercise rep so we start that rep fatigued.

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Isokinetic Exercise: — or “same speed” — exercise refers to movement at a constant rate against resistance, NOT using gravity.  That is why it is used in rehabilitation.  Muscles contract at a continuous speed in a isokinetic contraction. This consistency allows muscles to gain strength uniformly all through the range of movement.  Combined with the Isometric fatigue factor in the beginning as we work the tired muscle through a full range of motion.  

Isotonic Exercise : Isotonic exercises involve gravity and are classified into two categories:

  • Concentric Contractions:  The force comes from resistance against gravity, such as pulling or lifting against resistance during a bicep curl or pushing up from a squat position.  Concentric contractions are commonly associated with an exercise’s “lifting UP” phase. 
  • Eccentric Contractions:  Eccentric contractions occur resisting gravity GO DOWN. It is slowly lowering a dumbbell back down during a bicep curl or lowering your body in a controlled manner during a squat. In other words, resisting the relief, you would typically get moving with gravity. I like to refer to it as my negative resistance.  This is the big plus in adding Isotonic exercises.  The work load is consistence through out all phases getting maximum benefit.  That is why I WORKOUT based on time rather than repetition.  Quality is better than quantity.  
  • When you hear someone in a gym banging weights around you know they have no idea how to use them. The less noise you make the better the benefit.  Why drop the weight when the negative rep is the most important part.  Placing the weight back quietly gives a more quality workout.  If you drop the weights then you shouldn’t be lifting them.

My ISO-EXERCISES™ combine all three where ever they can.   These two 50 minute ISO- EXERCISE™ workouts are alternated with my Special FOUR Walking Workouts  giving you a comprehensive conditioning program. Throw in some nutrItion changes from our NUTRITION GUIDE and you have a well rounded fitness program.

 Our Metabolic Home Fitness 50-10™ CALCULATORS, AND NUTRITION GUIDELINES™ can help improve your health for life. It is a down-to-earth overall conditioning program designed for all who want to lose excess fat and keep it off.  It is a full body aerobic and anaerobic conditioning workout every day less than one hour.  The best part is you can do it anywhere; it has worked for me for 45 years.  Feel free to email us if you have questions about fitness and your health.

You have just taken one of the best steps of your life, and this will indeed be the last fitness program you will ever need!

*IF YOU CANNOT DO SOME EXERCISES ALL THE WAY THROUGH AT FIRST DO NOT FRET! THAT IS GOOD BECAUSE YOU ARE LEARNING WHERE YOU NEED IMPROVEMENT.  THE IMPORTANT THING IS TO GET STARTED LEARNING YOUR WEAKNESS, SO YOU CAN IMPROVE… 

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MY METABOLIC 50-10™ & ISO- EXERCISE™ PROGRAM WORKS LIKE THIS

The ISO-EXERCISES™ are done this way:  10 seconds (Isometric) to fatigue the muscle, (when possible not all the exercise because of the movement) then move evenly into consistent repetitions against resistance (Isokinetic), adding both concentric and eccentric (Isotonic negative resistance) for 50 seconds.  EACH EXERCISE  takes one minute total.  My videos explain and show everything in detail. Once you see how it works you will love it.  Then there are the walking workouts designed to develop your cardiovascular system to help you become a better fat burner!   Below explains the total workout over an 8 day cycle. 

WALKING WORKOUTS INCLUDE FOUR WORKOUTS AT DIFFERENT LEVELS:
Aerobic base level
long interval
short interval
Hill climbs
PLEASE NOTE:  Establish your resistance on all the exercises so that you could do a couple more repetitions if you had to.  Do not push yourself to exhaustion.  It is important to get through each exercise in the time allotted using the best resistance for you.

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Everyone will find different exercise more challenging than someone else because we are all different and need different solutions. We cover most all muscles in the body for that reason, including the smaller groups overlooked in many programs.  Anything new and worthwhile takes time. 

AGAIN, I CANNOT STRESS THIS ENOUGH, IF YOU CANNOT DO SOME EXERCISES ALL THE WAY THROUGH, DO NOT FRET. THAT IS GOOD
BECAUSE YOU ARE LEARNING WHERE YOU NEED IMPROVEMENT.  THE IMPORTANT THING IS TO GET STARTED.  THE BEST TIME TO START TAKING CARE OF YOURSELF IS TODAY.

                                 My apologies for the sound quality on my videos. We are going to improve that soon.

EXERCISE VIDEOS

These to are done before and after each walking workout. The VIDEO on the left before and the VIDEO on the left after.

EXERCISE VIDEO ONE

CONSISTS OF ALL FIVE 10-MINUTE VIDEOS

IT WILL TAKE AN HOUR
8 DAY CYCLE COMBINING 
ISO- EXERCISES AND WALKING.  The WALKING WORKOUTS ARE EXPLAINED BELOW)
  • FIRST DAY – Do all five of these videos to complete EXERCISE VIDEO ONE, then on to the…
  • SECOND DAY – do WALKING WORKOUT ONE (with the warmup video and the cool down video). on to the…
  • THIRD DAY – do EXERCISE VIDEO TWO (all 5 videos), below, all five videos, then on to the…
  • FORTH DAY – do WALKING WORKOUT TWO (with the warmup video and the cool down video).
  • FIFTH DAY – do the EXERCISE VIDEO ONE again.
  • SIXTH DAY – do WALKING WORKOUT THREE (with the warmup video and the cool down video)
  • SEVENTH DAY – do EXERCISE VIDEO TWO.
  • EIGHTH DAY do WALKING VIDEO (with the warmup video and the cool down video).
     
    YOU HAVE NOW COMPLETED A CYCLE AND GET A DAY OFF!

At the end of this 8- day cycle take a day off before you  start a new 8- day cycle with EXERCISE VIDEO ONE as before. Follow the nutrition recommendation in my nutritional guide as close as possible. You can run if you are a runner.  PLEASE NOTE:  If you do not have an hour for the exercises on a day you can break it up over the day into 5 x10 minute segments. That is why there are 5 x 10 videos.  Especially good if you sit at a desk all day you may do a 10 minute video several times during the day.

                                                                                                                                                             EXERCISE VIDEO ONE
                                                                                                                                    CONSISTS OF ALL FIVE 10-MINUTE VIDEOS
 
                                                                                                                                                        IT WILL TAKE AN HOUR​

Exercise WorkOut Two

CONSISTS OF ALL FIVE 10-MINUTE VIDEOS
FOLLOW THE INSTRUCTIONS ABOVE THAT OUTLINE COMPLETE 8 DAY CYCLE

HOW TO MONITOR AND DO YOUR WALKING WORKOUTS

 THERE ARE TWO WAYS TO MONITOR YOUR WALKING EFFORTS: 

THE STEP METHOD OR PULSE RATE MONITOR METHOD to get the best results from either one you must breath properly.  The pro athletes use Belly Breathing and it is recommended by American Lung Association for lung therapy.

BELLY BREATHING frees up your diaphragm to let more air into the lungs.  Exhaling is accomplished by relaxing the diaphragm, and air comes out.  Belly breathing, also known as diaphragmatic breathing or deep breathing, is a technique that involves breathing deeply into your diaphragm, causing the belly to expand and contract with each breath.  It’s a natural and efficient way of breathing that increases oxygen intake and relaxation.  Most people only use a small portion of their lungs by taking short choppy breaths from the chest.  But forcing your stomach out allows more room.  Try this right now:

Sit or stand straight.
Take a breath.
Force your stomach out.
Imagine the air going to that location.
Relax and exhale.

It helps you to relax too.

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Now with your new found breathing  try monitoring your effort without a pulse rate watch.  You can do it this way.

STEP MONITORING METHOD:  Monitor my effort by keeping track of my foot count per breath, which I call Step Patterns.  Counting is a way to challenge yourself and add or decrease intensity to a walking or running routine.  I have THREE DIFFERENT STEP COUNTS and effort levels to work with. 
7-Step Pattern: (4 steps inhale and 3 exhale) SLOW PACE
5-Step Pattern: (3 steps inhale and 2 exhale) MEDIUM PACE
3-Step Pattern: (2 steps inhale and 1 exhale) FAST PACE

It takes more energy and time to fill the lungs than to exhale, so you exhale on fewer steps.  Next, I will show you how to apply these to our four walking or running workouts below but lets dig into how they work first.

Step Patterns Explained
There are 4- very important Walking Workouts to enhance your lung function and improve your cardiovascular system, but before walking, you should warm up and after you should cool down.

  • Aerobic base swing pace
  • Long Interval
  • Short Interval
  • Elevation change
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Please do not miss these four important workouts.  As you walk or run your cardiovascular system improves which will help the ISO-EXERCISES strength building.   And as I talked about in my FREE 75-page Ebook , your cardiovascular system is the central part of your metabolic Health.

PLEASE EMAIL US WITH ANY QUESTIONS:   metabolichomefitness@gmail.com

STEP PATTERNS EXPLAINED FURTHER

Step pattern breathing simply involves inhaling for a certain number of steps and exhaling for a different number of steps, as it takes more energy and time to fill the lungs than to exhale.  If you are taking more steps per breath it means you are going slower and working less. As you pick up the pace you will take less steps per breath.

Let me start by saying Step Patterns are not meant to be analytical.  They are only a guide to give you an effort level for a particular exercise.  We are all unique creatures, and small variation may be needed as I will explain.

7-Step Pattern: (4 steps inhale and 3 exhale) As you will see, every pattern is odd-numbered because bringing in the air is more demanding than expelling it.  Our makeup is different; some people may walk more efficiently with 8 Step (4 inhales, and 4 exhale) than others.   This effort level is for building a base conditioning and you should be relatively easy and able to converse with someone while breathing above normal.

5-Step Pattern: (3 steps as you inhale and 2 steps as you exhale) The same applies to the 5-Step Pattern for being flexible.  Some may be better with a 6-Step Pattern (3steps inhale and 3 steps exhale) since these workouts are medium-distance intervals.  This pattern is reflected in the attached chart.

3-Step Pattern: (2 steps as you in hale and 1 as you exhale) The same applies to this 3-Step Pattern for being flexible. Some may be better with a 4-Step Pattern (2 stepson inhale and 2 steps on exhale) since these workouts are short distance intervals. This pattern is reflected in the attached chart.

3 STEP

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5 STEP

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Bottom Line: Please do not be analytical; they are only a guideline to help keep your training efforts balanced, and using them keeps you focused on proper breathing. 

HEART MONITOR EXPLAINED IF YOU ARE CUSTOM TO ONE

You will need a pulse rate monitor watch for this and work according to your predetermined effort levels. We have several to choose from in our catalogue section.

                                                        Here are the steps to find your workout heart rate percentages.

First:  Determine your resting pulse rate; Take your pulse manually by placing the four fingers over your wrist and count the beats for 15 seconds and multiply by 4 equals your beats per minute.  Do it for a week the same time of day preferably morning and take the average of all them.

Second: Take 220 for men and 215 for women minus your age and that gives you maximum pulse rate at your age.

Third: Let’s find the working pulse rates for a man who has a 60 beats per minute resting pulse rate and is 50 years old.  So you take his age 50 minus 220 which gives you a maximum of 170 BPM.  Now subtract his resting pulse rate of 60 BPM from his maximum pulse rate which gives him 110.  Let’s say he wants to find his easy work out pulse rate which is 50% to 60% which is right for everyone.  So he multiplies 50% and 60% times 110 and his resting pulse rate then what ever that figure is his resting pulse rate is added back on to that number giving him 115 BPM TO 126 BPM range he must keep on his pulse rate monitor for an easy work out.

FORMULA FOR WOMEN: 215 – AGE – RPR = MPR X WORKOUT PERCENTAGE + RPR = WORKOUT PERCENTAGE

FORMULA FOR MEN: 220 – AGE – RPR = MPR X WORKOUT PERCENTAGE + RPR = WORKOUT PERCENTAGE

                                                                                              WORKOUT LEVELS

50% TO 60% EASY

60% TO 70% AEROBIC BASE

70% TO 75% TEMPO STEADY PACE OR LONG INTERVALS (LESS REST)

75% TO 85% SHORT INTERVAL REPEATS (EQUAL REST)

OVER 85%  ELEVATION CHANGE (HILLS) ( LONGER REST) 

WALKING WORKOUTS USING STEP PATTERNS OR PULSE RATE WATCH PERCENTAGES

Four Walking or Running Workouts to enhance your lung function and cardiovascular development. 
 
And please if you have any questions regarding these workouts email me a metabolichomefitness@gmail.com


ONE:

Aerobic SWING PACE 60% to 70% ON YOUR heart rate monitor or the step method your choice.
Start with the 12 – minute warmup video.

After the warmup do a 7 x 4 minute SWING PACE
 that will = 28 minutes when completed.

Do the first 4 minutes at the 5-Step Pattern:
(3 steps inhale and 2 steps exhale) belly breath.
The next 4 minutes do the 7-Step Pattern:
(4 steps inhale in and 3 steps exhale). You will be going slower.

After completed, do the walking cool down video.
Total of 50 Minutes = Approximately 300 to 400 calories gone.

TWO:

Tempo: STEADY PACE 70% TO 80% ON YOUR PULSE RATE Monitor
Start with the 12 minute warmup video.

STEPS: Then 5-Step Pattern: (3 steps inhale in and 2 exhale)
belly breath for 2 x 10 minutes. 
Between each 10 minutes,
 go to 7-step pattern (4 steps inhale and 3 exhale).

 After completed, do the walking cool down video.

Total of 40 Minutes = Approximately 300 to 400 calories gone.

NOTE: The walking workout can be done outdoors or on a treadmill.  If you are a runner, this program will make you faster and better.   Also, if you would prefer to ride a stationary bike instead you can use the same effort levels.  When cycling just use a full revolution as a step and adjust your tension accordingly.
Setting the seat on a stationary bike is essential, so the easiest way is to sit on the seat with feet in peddles.  Have one peddle up and one down all the way down.  Using the down foot, imagine a string taped to your kneecap hanging down.  That string should touch the ball of your foot. 
ALSO PLEASE NOTE:  Using either the pulse rate watches or counting steps is just a guide to change your effort level.  (The harder you go, the less steps per breath). Elevating your pulse rate is important for cardiovascular improvement, but we are all different and have different abilities.  A good rule is to complete the exercise time period feeling tired but you could still do more, if you had to.  Do not work to exhaustion in any exercise program. 
Everyone should see their doctor before starting any new exercise program. 

THREE:

SHORT INTERVAL REPEATS  80% TO 90% ON YOUR Monitor

Start with the 12 minute warmup video.
On some flat surface (road, track or treadmill) 
do 10 x 90 seconds walk or run at 3-Step Pattern:
(2 steps inhale and 1exhale) belly breath.
Between each 90 second hard effort do
7-Step Pace: (4 steps inhale and 3 exhale) to recover.
After Completing, do the Walking Cool down Video.

Total of 30 Minutes = Approximately 275 to 375 calories gone.
5 minutes = approximately 275 to 375 calories gone. 

FOUR:

ELEVATION CHANGE: 80% TO 90% ON YOUR Monitor
Start with the 12 minute warmup video.
Find a place where you have an incline of about 6 percent
 that you can go up for 30 seconds.
Use shorter steps going up hill.
Walk up at 3 Step Pattern: (2 steps inhale and 1 step exhale) belly breath.
Walk back down at a 7-Step Pattern: 
(4 steps inhale and 3 exhale) to recover.  Take 90 seconds to recover completely.  Do 3, then do the bottom description and then do 3 more.
After the first 3 walk on a level area for 5 minute out at 5-Step
Pattern: (3 steps inhale and 2 steps exhale)
Then walk at 7-Step Pattern back : (4 steps inhale and 3 exhale)
Then do 3 more hill repeats as before.
After Completed do the Walking Cool Down Video.
Total of 40 Minutes = Approximately 275 to 350 calories gone.

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