The Science Behind
Metabolic Exercises
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You've always been dedicated to fitness. Hours of cardio, heavy lifting sessions, pushing your limits. But now, despite your efforts, you're not seeing the results you used to. Sound familiar?
Are You a Fitness Fanatic Over 40 but not seeing any results?
Our short, intense workouts stimulate Human Growth Hormone (HGH) production - your body's natural fat-burner and youth elixir.
By combining high-intensity intervals with resistance training, we're maximizing your body's fat-burning potential in less time.
- Increasing cortisol levels, leading to stubborn belly fat
- Disrupting crucial hormonal pathways
- Slowing down your metabolism
- Efficiency: 15-20 minute sessions, just 3 times a week
- Hormone Optimisation: Triggers fat-burning hormones without stress overload
- Recovery Focus: Strategic rest days to enhance results
The Truth About Exercise After 40
metabolic exercises are included IN all our programs or you can purchase as a bundle under metabolic essentials
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Frequently Asked Questions
- Metabolic Exercises: High-intensity, 15-20 minute sessions combining cardio and resistance training, scheduled 3 times a week on alternating days (e.g., Monday, Wednesday, Friday). These workouts are designed to elevate heart rate, engage muscles to fatigue, induce sweating, and provide a noticeable challenge.
- Rest Days: On alternate days (e.g., Tuesday, Thursday, Saturday), we encourage gentle, recovery-focused activities like 30-minute walks, yoga, stretching, or Tai Chi.
This method triggers fat-burning hormones without overstressing the system, crucial for women over 40. The intense sessions stimulate Human Growth Hormone (HGH) production, promoting fat burning for up to 24 hours afterwards.
By alternating between high-intensity workouts and recovery days, we optimise fat burning and muscle recovery while preventing the negative effects of overtraining, creating a sustainable fitness routine that works with the body's natural rhythms and hormonal patterns.
Absolutely! Our program is flexible and can be adapted for athletes and highly active women. We offer ways to intensify workouts, such as increased resistance, isometric contractions, and optional burnout sessions, while still maintaining the rest-based principles.
Our rest-based approach often enhances performance by allowing proper recovery, reducing chronic inflammation, and optimising hormonal balance. This comprehensive strategy addresses the root causes of issues like weight gain, fatigue, and hormonal imbalances common in women over 40.
How does the Metabolic Exercises compare to traditional exercise programs like HIIT, F45, strength classes, or jogging?
Metabolic exercises are designed based on scientific understanding of hormonal responses, particularly for women over 40. Unlike traditional programs that often advocate for longer, more frequent workouts, metabolic exercises focus on short, intense 15-20 minute sessions. This approach is rooted in research showing that Human Growth Hormone (HGH), a key fat-burning hormone, can be significantly elevated after just 10 minutes of high-intensity exercise and remain elevated for up to 24 hours during rest.
By keeping workouts short and intense, we trigger this beneficial hormonal response without prolonging the exercise to a point where it increases cortisol (the stress hormone) and inflammation. Traditional longer workouts, while beneficial in some ways, can lead to excessive cortisol production in women over 40, potentially hindering fat loss and disrupting hormonal balance.
Our approach is about working smarter, not harder. We aim to stimulate the body's natural fat-burning and muscle-building processes without overtaxing the system. This method is particularly effective for women experiencing hormonal changes, as it supports metabolic health without adding undue stress to the body.
Moreover, by incorporating strategic rest periods between these short, intense sessions, we allow the body to fully leverage the hormonal benefits triggered by the exercise, optimizing fat burning and muscle recovery even during rest days. This scientifically-backed method offers an efficient and sustainable approach to fitness, especially for women balancing busy lifestyles and hormonal changes
- A 30-minute walk
- A gentle yoga session
- Stretching routines
- Tai Chi or Qi Gong practices
The purpose of these rest day activities is twofold:
- They help maintain mobility and flexibility
- They allow the body to continue burning fat (thanks to the elevated HGH from the previous day's workout) without introducing additional stress
- I show modified versions for beginners or those needing lower-impact options.
- My 73-year-old mother participates, demonstrating adaptations for older adults.
- Advanced versions are also featured for those seeking a greater challenge.
You can start with easier modifications and progressively build up your strength and endurance. The key is to work at your own pace and intensity level, listening to your body's needs. Whether you're a fitness newcomer, managing physical limitations, or an experienced exerciser, you can tailor these workouts to suit your current capabilities while still challenging yourself appropriately.
Experience seamless, stress-free transformation with our online coaching, custom app, and easy-to-use tools - all designed to guide you towards optimal health from the comfort of your home.
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The 'metabolic alchemy' methodology
coached + created
by carly gallagher
