Visual 2019 Metabolic

Visual Impact Final Burn 1 Rusty Moore
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Disclaimer and/or Legal Notices
The information provided in this book is for educational purposes

only. I am not a doctor and this is not meant to be taken as medical
advice. The information provided in this book is based upon my
experiences as well as my interpretations of the current research
available.
The advice and tips given in this course are meant for healthy adults
only. You should consult your physician to insure the tips given in
this course are appropriate for your individual circumstances.
If you have any health issues or pre-existing conditions, please

consult with your physician before implementing any of the
information provided in this course.
This product is for informational purposes only and the author does
not accept any responsibilities for any liabilities or damages, real or
perceived, resulting from the use of this information.

Table of Contents
Introduction
Part 1: Principles
Chapter 1: A Brief History of Metabolic Resistance Training

Chapter 2: How Many Calories Are Burned During MRT?
Chapter 3: Accessing Your "Rapid Calorie-Burning" Energy System
Chapter 4: A Better Approach to Rest Periods?
Chapter 5: MRT Workout Progression
Chapter 6: Peripheral Heart Action (PHA) Training
Part 2: Workouts
Chapter 7: "One Exercise MRT" Exercise Selection

Chapter 8: "Two Exercise MRT" Exercise Selection
Chapter 9: How to Incorporate MRT Into Your Workouts
Chapter 10: Full Weekly Workout Plan With MRT
Chapter 11: Extending the Calorie Burning Effects of MRT
Chapter 12: Final Thoughts
The VIFB Facebook Group

Introduction
I don’t come from a traditional fitness background.
I wasn’t a wrestler or football player (like 90% of guys in the fitness

field). I was mainly obsessed with music and record collecting.
I’m really not sure what caused me to ask for a weight set for
Christmas when I was 11 years old.
On Dec 25th, 1981 I went downstairs to a bench press and a set of

weights wrapped with a big red bow.
This was just a few months after the launch of MTV.

If you weren’t around back then, it’s nearly impossible to explain
how big MTV was.
There were NOT a lot of options for entertainment, so you had an

entire generation of kids and teens all focused on one TV channel…
MTV.
Why am I bringing up MTV?
I began lifting weights during commercial breaks in our basement

while watching music videos.
This isn’t an actual photo of our basement.

It just captures the vibe.
We had orange shag carpet and earth-toned couches.
As far as working out was concerned, I didn’t know what I was

doing and just focused on how much weight I was lifting.
I didn’t care about breaking a sweat or increasing my heart rate.
It was all about bench pressing and curling.
My weight set looked kind of like this.

What is funny is I tried to find a photo online of the benches they
sold with these types of weights back then.
They don’t exist.
Those benches were SUPER sketchy.
Good thing I wasn’t strong enough to put any serious weight onto
the bar.
The benches were made out of cheap particle board covered in

vinyl. I’m convinced they have all dissolved like half the world’s
population in Avengers: Infinity War (spoiler alert).
My lifting plan back then was to lift weights during commercials or

bad music videos.

I would take breaks while watching good videos like Electric Avenue,
Der Kommissar, Don’t You Want Me, Hungry Like the Wolf, Betty
Davis Eyes, etc.
I’d lift weights during lame videos like anything by Phil Collins,
John Cougar Mellencamp, Toto or Meatloaf.
I would do anything for entertainment…
… “but I won’t do that!” ?
Back in the 80s, there was no rush to get a workout in.
We would just do a lot of sets and reps with plenty of rest in

between sets.

Lifting weights was for building muscle.
Cardio was for losing body fat.
I began to learn a lot more about weight training in 1987.
1987 was the year when The Lost Boys was released (filmed in my
home town).
This was also the year that I joined my first commercial gym.
I began training with experienced lifters who were 10 years older

than me and learned workout splits and all that.
I have been lifting for almost 40 years, but I would say only about
32-33 years were effective workouts.
In those 33 years, I’ve experimented with circuit training and

metabolic resistance training but never stuck with it.
I like and understand the concepts well.

The issue is that it isn’t always practical.
Gyms get crowded.
What looks good on paper often doesn’t work in a busy gym.
Back in my early 30’s, I spent a couple of years doing metabolic

resistance training with minimal exercises.
It’s been almost 20 years since I used this type of lifting for fat loss.

With this course, I wanted to revisit metabolic resistance training
and teach routines that can work in ANY environment.
I am going to show you how to use this type of training as a
“workout finisher” to be used after your normal workout. These
routines are brief 10-15 minute sessions that burn a maximum
amount of calories in a short period of time.

I prefer large shiny commercial gyms with expensive equipment…
…but I’ll show you how to make this work at home or with minimal
equipment as well. This will allow for maximum flexibility.
My hope is that you master the principles taught in this course and
use them as a fat loss tool for years to come.
Cheers,

A Brief History of Metabolic
Resistance Training
Throughout the 60s, 70s, 80s, and most of the 90s, the main
workout combo was to lift weight for gaining muscle and cardio to
lose fat.
It works well.
Metabolic Resistance Training (MRT) is the concept of using

weights to burn calories and lose fat.
Although circuit training was around since the 50s, I would credit
Pavel Tsatsouline for getting the modern MRT movement started.
In the late 90’s
Pavel was the guy responsible for bringing kettlebells to the U.S. and
the rest of the world.

Pavel was a former trainer of Soviet special forces units.
He wrote articles in fitness magazines about using kettlebells for fat

loss.
In 2001, the book The Russian Kettlebell Challenge was published.

Before 2001, you simply wouldn’t see kettlebells in a commercial
gym.
Pavel is 100% responsible for making this piece of equipment

popular again.
I ordered and read The Russian Kettlebell Challenge the week it was
released.

I was training at Gold’s Gym at that time which didn’t have
kettlebells.
I used dumbbells to do my best to mimic the workout and I got odd

looks from a few of the gym members.
It was rare to see a kettlebell in a commercial gym until the late

2000s.

CrossFit was founded in Santa Cruz in 2000, but by 2005 there were
only 18 total CrossFit gyms.
The full impact of CrossFit wasn’t felt until around 2010.

It was around this time that mainstream websites would have
kettlebell workouts and other forms of metabolic resistance
training.
Fast forward to today and this type of training is commonplace.
In fact, if you go over to Pinterest it’s easier to find HIIT bodyweight

circuits than it is to find traditional resistance training or cardio
routines.

Cardio machine workouts aren’t as popular as they were years ago.
MRT and bodyweight HIIT is now the default recommendation

when it comes to fat loss.
I like to use bodyweight circuits and MRT the same way I use
cardio… a way to burn calories AFTER a more traditional resistance
training workout.
Training in a way that gets you out-of-breath is a killer strategy for

calorie burn and getting lean.
It will help you reveal muscle.

But more traditional weight lifting with rest periods allows you to
challenge your muscles with heavier weight.
Using heavier weights and taking the time to focus on individual

muscle groups will help you firm and tighten up your body.
It’s also fun getting stronger.
For the past 15-20 years, I’ve personally focused on lifting weights
to increase muscle tone and HIIT cardio on cardio machines for
calorie burn leading to fat loss.
I also include walking level cardio at the end of ALL of my workouts.

I highly recommend walking whenever you have the time.

Walking not only assists with weight loss, but it is also a habit that
has been shown to improve health and longevity over the course of
a lifetime.
If lifting weights and cardio works, why even use metabolic

resistance training?
Sometimes the body responds best to change. If you have mainly

been using only traditional weight training, cardio, and dieting for
fat loss… MRT will add another tool to get lean.
In my case, I’ve maxed out a lot of the cardio machines and they
aren’t quite as challenging as they used to be.

I still plan on using cardio for fat loss…
…but going forward MRT is also going to be added into the mix.
From 2001-2005 I got lean by finishing off my workouts with either

high rep hanging power cleans or kettlebell swings (done with a
dumbbell).
I would then walk on a treadmill for 20-30 minutes.
I’m revisitng MRT for fat loss.
For the past 6 weeks, I decided to reintroduce Metabolic Resistance

Training into my routine after my regular weight training session.

I’ll share these workouts with you. I’ll also give you a bunch of
different options and variations.
These little 10-15 minute workouts have been a nice change of

pace.
Don’t worry, you won’t need a kettlebell or have to do hanging

power cleans.
You can do these workouts with basic exercises.
These workouts will be accessible to anyone regardless of their

experience level.
First, we need to dig a bit deeper into exactly how this type of
training works.

How Many Calories Are Burned
During MRT?
For a long time, the selling point for MRT and other types of HIIT
was the “Afterburn Effect”.
The afterburn effect is the idea that if your workout is intense

enough, you can burn even more calories after you have already
completed your workout.
EPOC is the scientific term for the afterburn effect.
When HIIT was introduced in the late 90s, this is what we all
believed.
It made sense because these short workouts did result in a lot of fat
loss, but in 2006 a groundbreaking study was published.
LaForgia J et. al. Effects of exercise intensity and duration on the

excess post-exercise oxygen consumption. J Sports Sci. 2006
Dec;24(12):1247-64.
It looked at all the EPOC studies over the past 30 years.
The main findings about EPOC (afterburn effect)?
They found that the afterburn effect from exercise is MUCH less
than we have been led to believe.
“…the earlier research optimism regarding an important role for the

EPOC in weight loss is generally unfounded…The role of exercise in
the maintenance of body mass is therefore predominantly mediated
via the cumulative effect of the energy expenditure during the
actual exercise.”
How many calories are burned after an exercise session?
This paper came to these conclusions:

1. EPOC = 6-15% of the calories burned during the actual
exercise.
2. Steady state cardio averages close to 7% EPOC.
3. Intense intervals can approach 14% EPOC.
What this means in calories burned?
If you walk on a treadmill and burn 700 calories, you will also burn
an additional 49 calories after the workout is over (7% of 700).
If you did intense intervals for 30 minutes and burned 400 calories,
you will burn an additional 56 calories after the workout is over
(14% of 400).
These numbers are just rough estimates.
The main point is that the calories burned after a workout session
don’t amount to much.
Since the afterburn effect is NOT significant you should focus on
how many calories are burned DURING your workout.
How many calories does MRT burn?
Here’s where it gets tricky.

Science does NOT have an accurate way to measure calories burned
from resistance training.
Dr. Christopher Scott is an Associate Professor at the University of

Southern Maine.
He has been called a “pioneer” for his research focusing on the

determination of energy expenditure for strength, speed, and
power-related activities, both during and after exercise.
“Everyone recognizes that if you’re going to measure or estimate

aerobic energy expenditure, you’re going to measure oxygen
uptake. There’s not a person I know who won’t agree with that.
Anaerobic metabolism, however, how do we measure that? There is
no universally agreed on way to do that, and so anybody who
dabbles in this, including myself, it’s going to be controversial.”
Dr. Scott believes we have been underestimating the calories
burned during resistance training.
“…we are possibly way off in terms of looking at the total energy
expenditure of a weightlifting activity or a sprinting activity.”
Here’s what is kind of nutty.

We don’t have a way to measure how many calories we burn from
MRT. That being said, we do know what energy system burns
calories at the fastest rate.
We also know how to target this “rapid calorie-burning” energy

system.
This is what I’ll cover next.

Accessing Your “Rapid Calorie-
Burning” Energy System
I don’t want this course to turn into a textbook.
It started out talking about MTV and bad music videos and now it’s
getting a little technical.
I do need to discuss energy systems.
I’ll try to keep it simple.

Training in a way that accesses your lactic acid system is the fastest
way to burn calories in your workout.
How long you do an activity intensely dictates what energy system is
used:
• Less than 30 seconds is mainly Anaerobic
• 30-45 seconds: Anaerobic + Lactic Acid
• 45 seconds – 3 min: Aerobic + LA
• 3 min+ is mainly Aerobic
But this is just part of the picture.
How long you rest before completing the next set can influence the
energy source.

The key to this is “Anaerobic Recovery”. It can take up to 3 minutes
for the Anaerobic system to fully recover.
• 30 seconds: 50%
• 1 minute: 75%
• 90 seconds: 87%
• 2 minutes: 93%
• 2 and 1/2 min: 97%
• 3 minutes: 98.5%

If you perform another heavy set before your anaerobic system has
recovered, the lactic acid system is forced to contribute.
The shorter the rest period?
The more the lactic acid system is forced to contribute.
For example, performing 5 sets of heavy squats with 30 seconds rest

in between sets would work the lactic acid system more than if you
rest 3 minutes in between sets.

When the anaerobic system is fatigued, the lactic acid system
takes over.
Longer rest periods in between sets have their place.

They are good when you are after maximum muscle contractions,
strength building sets, etc.
The majority of the Visual Impact Courses stress the importance of

max contractions for muscle tone.
Longer rest periods are ideal for this.

With long rest periods, your nervous system has the chance to fully
recover and deliver high performance for each and every set.
This is why I recommend that the main part of a workout has long
rest periods…
…and the end of the workout to focus on calorie burn with shorter
rest periods (using MRT or HIIT cardio).

Let’s look at the anaerobic recovery chart again.
• 30 seconds: 50%
• 1 minute: 75%
• 90 seconds: 87%
• 2 minutes: 93%
• 2 and 1/2 min: 97%
• 3 minutes: 98.5%
It would seem that keeping the rest period to 30 seconds would be

50% anaerobic and 50% lactic.
This might be the case on set #2 of a set of heavy squats.
But…
Set #3 will definitely produce more burn and fatigue which is an

indicator of the lactic acid system being worked hard.

This is because lactic acid hasn’t cleared out from set 2.
Sets 3, 4, and 5 are working the lactate system hard and are burning
calories at a rapid pace.
Set 5 will have an entirely different sensation than set 1.
This is how you can manipulate rest periods to dramatically change

how an exercise can affect the body.

If you strip metabolic resistance training to the bare basics, it is
performing an exercise and then performing another set before
the Anaerobic system has recovered.
Each additional set should also work a higher portion of the lactic
acid system and less of the anaerobic system as long as rest periods
are short enough.
I really like the idea of starting with MRT in its most basic form:
One exercise with limited rest periods.
This works best when you are slightly fatigued and when the
exercise you choose works a large number of muscle groups.

Some examples:
• Squats
• Lunges
• Sled Push
• Kettlebell Swings
• Dumbbell Snatch
• etc
We will definitely cover doing MRT with more than one exercise.
I just want to use one exercise as a foundation.
Before I discuss “One Exercise MRT”, I want to go over rest periods

in a little more detail.

A Better Approach to Rest
Periods?
This section outlines one of the biggest breakthroughs I’ve had
when it comes to Metabolic Resistance Training.
There’s kind of a funny story behind it.
In my gym, the clock on the wall is right below a balcony that holds
a row of treadmills.
One day I was squatting and watching the clock to time my 30-
second rest time… and a young woman on a treadmill thought I
was looking at her.

We made eye contact twice. It made me feel like a perv.
The whole thing felt awkward to me.
So instead of watching a clock in between each set, I counted

breaths. I decided to do the following set as soon as I had exhaled
20 times.
I did this for sets 3, 4, and 5 of squats.
For some reason focusing on my breath not only gave me more

focus, but it also seemed more effective than sticking to a set time.
I liked it so much, that I used it in the following workout.

I now focus on breaths in between sets instead of time.
It naturally means the rest periods on the last few sets are a little
shorter than the first couple of sets, which adds to the challenge.
It also trains you to breathe calmly after intense effort.
There’s a book that came out in 2015 called The Oxygen Advantage
that discusses breathing in detail.

One of the things it teaches is that carbon dioxide is crucial to
delivering oxygen to your muscles.
If you breathe out too quickly, CO2 isn’t effective at the job of
providing oxygen to your muscles.
The book explains that many of us are overbreathers.
“The unconscious habit of overbreathing has hit epidemic

proportions all across the industrialized world, and it’s highly
detrimental to our health. Chronic overbreathing leads to loss of
health, poor fitness, and compromised performance and also
contributes to many ailments including anxiety, asthma, fatigue,
insomnia, heart problems, and even obesity.”
The reason we breathe out is the need to get rid of CO2.
People who are out of shape typically have poor “CO2 Tolerance”,
meaning they breathe hard even with light activity such as walking
up a hill. The way to build up CO2 tolerance is breathing at a slower
rate than you are naturally inclined to do.
This slower breathing will also deliver more oxygen to the muscles.

My “breath-counting recovery technique” is IDEAL for improving
CO2 tolerance.
What happens is that you will do your best to breathe calmly in

order to rest a bit more before your next set.
You are training yourself to breathe lightly when natural instincts

are to breathe rapidly.
When you use a set rest period like 30 seconds, there isn’t any
incentive to purposely slow down your breathing.
Remember…

An out-of-shape person typically breathes hard with the lightest
tasks.
This will train you to do the complete opposite.
You will begin to breathe calmly under pressure.
You will be pleasantly surprised at how well this makes all other
activities feel.
I’ve found that another benefit to counting breaths instead of time

is it really makes me focus on the task at hand. It creates a laser-like
focus during the MRT session.

Adjusting breath count is also an easy way to adjust the intensity of
an MRT session.
I’ll discuss that in greater detail, next.

MRT Workout Progression
There are quite a few things you can do to make an MRT workout
harder as you get in better shape.
Even if you are using just a single exercise.
It’s surprising how challenging 5 sets of light squats can be if you

keep rest periods to a minimum.
I think squats are a great starting point.

• For weight, aim for a weight you could probably lift 20+
times if needed (or even a little lighter).
• After each set, keep the rest to 20 breaths (I just mentally
count when I breathe out).
• It should be challenging to start the 3rd, 4th, and 5th sets.
When I first began using this method it took mental toughness to

force myself to begin the 5th set of squats.
It isn’t that your muscles will be straining, it will be the heavy

breathing that gets you.

What if this doesn’t feel challenging?
The are several ways to make this tougher depending on your goals.
• Increase weight
• Increase reps
• Increase sets
• Reduce rest
• HIIT cardio beforehand
• Follow with a second exercise
Let’s discuss the pros and cons of each method.
Increase Weight
Pros: This is a great choice if you want to add a bit of size to the
body part being worked. In the case of squats, this has the potential
to build size in the legs and butt.
If you want size just try to do this on the same day you work the rest
of your lower body.

Cons: If you are trying to minimize size in your legs and butt this
isn’t the best approach to making this exercise tougher.
It can lead to overtraining if there is too much muscle breakdown. It

can also interfere with your regular lower body workout depending
on when you do this workout.
Increase Reps:
Pros: This is a way to get a good challenge with less stress on the
joints than using a heavier weight. It can also lead to an increase in
size in the muscle if the reps are pushed close to failure.
If you do decide to push close to failure with squats, only use this
method on the same day as your regular lower body routine.
Cons: If you lift close to failure it is possible that muscle mass will
increase a bit. This isn’t ideal if you want to reduce mass in your
legs.
Increasing weight in the 10 rep range is more likely to do this, but

there is still a chance that mass will increase with higher reps.
This is really only an issue if you are struggling to get the weight up
on the final reps. If you increase to 15-20 reps but aren’t pushing to
failure you should be fine.

Increase Sets:
Pros: I recommend 5 sets as a starting point, but adding a few more

sets is a straightforward way to increase calorie burn.
I would say this is optimal once you find an exercise or exercise

combo that doesn’t become difficult until the last set or two.
I really like to use this as a method to progress “on the fly”. What I
mean by that is that let’s say I plan on doing 5 sets of squats and
after set 5 I still have energy… or feel like I wasn’t challenged quite
enough. This is the perfect time to add in a set or two.

The next time I do this exact MRT workout, I can decide ahead of
time if I want to do 6-7 sets, or I can use one of the other methods
to make this a little tougher and plan on 5 sets.
Cons: If you do way too many sets with MRT in addition to your
regular workouts it could result in overtraining. I’m not saying you
have to stick to 5 sets, but just be careful to not do so many sets
that you get burned out.
Reduce Rest:
Pros: This is the first thing I’ll do if I want to make an MRT workout
more difficult. It’s also useful if you are doing an exercise with a
fixed weight like a kettlebell. I like the idea of starting at 15-20
breaths in between an exercise like squats or a sled push.
Over a period of weeks, you can gradually work your way down to
10 breaths (or less) in between each set for 5 sets.
Cons: At some point, when the rest is reduced too much, the
workout becomes more aerobic in nature.
I’m not saying this is bad, but in this case, we are after working the
lactic acid system hard for max calorie burn.

HIIT Cardio Beforehand:
Pros: This is a way to prime the lactic acid system and get it
challenged a bit before your MRT workout. It takes 3-5 minutes
before your lactic acid system recovers, so simply do a few HIIT
intervals on a cardio machine before you hit your MRT exercise.
The key is to begin your MRT workout shortly after completing your
HIIT workout.
If I’m feeling extra energetic and want a killer challenge, I’ll do 30-
second sprints on the StepMill BEFORE I begin my MRT workout.
The StepMill workout will look like this:
Level 10 – 1 minute
Level 20 – 30 seconds
This is both anaerobic and gets the lactic acid system working hard.
It makes the following MRT workout much more difficult.

Cons: People who work out at home oftentimes don’t have access
to cardio equipment. Also, it can be painfully tough to complete
your MRT workout after this, especially if that workout involves
squats or goblet squats.
Follow With a Second Exercise:
Pros: This is a way to access the lactic acid system and get the
calorie burn effect without overtaxing the muscles from the first
exercise.
In the case of squats for instance, if someone was trying to keep

their thighs as slim as possible they could stop that exercise WAY
before failure and add in push-ups. Both of these exercises work a
lot of muscles in the body and will make the 5 sets pretty darn
challenging.
Cons: Can take up more space depending upon the exercise. If you
are doing pushups in a busy gym you just have to make sure people
know you are doing another exercise.
In the case of squats in a squat rack just do them on the floor in the
rack. Another downside is the floor is probably not super clean.
Wash your hands or use sanitizer after training… or at least
definitely before eating later on.

In the next section, I will discuss PHA training.
PHA is short for “Peripheral Heart Action” training and this is a

benefit of adding a second exercise.
We will cover that next.

Peripheral Heart Action (PHA)
Training
Peripheral Heart Action training was developed in the 1940s by Dr.
Arthur Steinhaus:
It involves alternating between lower body and upper body exercises

so your heart and lungs work harder as blood is moved back and
forth between your extremities.
A bodybuilder by the name of Bob Gajda is who put PHA training

on the map.
He used a special type of PHA training to get lean and help him win
Mr. America in 1966.

(Here’s a picture of Bob and some random guy competing in a
different bodybuilding contest that same year.)
After Bob won Mr. America people got interested in this type of
training.
Circuit training was common in the 1950s, but Bob’s Mr. Amercia
win helped it make a comeback.
I like circuit training as a concept, especially if it incorporates PHA by

alternating upper body and lower body exercises.

I just don’t think this style of training works in a lot of gyms.
I also believe it adds unnecessary complexity.
Circuit training routines can become complex and hard to

remember.
I like simple.

The simplest approach to MRT training is using 1 single exercise
with short rest periods.
The simplest approach to PHA training is using 2 exercises.
PHA training is still metabolic resistance training.
To get the full PHA-effect from MRT, the idea is to make sure you
target a different part of the body when choosing your second
exercise.

Using squats as an example:
If you have been using squats for your MRT workout and wanted to
increase the difficulty a bit by adding a second exercise?
• You would want an upper-body exercise.
• It would have to be easy to do in the same area of the
gym.
It’s really hard to beat the push-up in this case.

Not only do push-ups hit the upper body, but they also work a
large group of muscles and hit the abs hard.
They can be tweaked for intensity as well.
Pushups from knees or to an elevated box are ways to hit 10+ reps if
regular push-ups are too challenging.
Regular barbell squats and pushups are a surprisingly good combo.
When pairing these two exercises together rest as little as possible

in between the two exercises.
Perform pushups immediately after racking your barbell.

The breath counting will begin as soon as you finish your push-ups.
I recommend sticking to 10 reps of squats, 10 reps of pushups, and

a 20-breath rest period.
This may seem easy for the first 2 sets.
It SHOULD feel tough for sets 3, 4, and 5.
If it is too easy, then adjust next time by limiting the rest period to
15 breaths or increasing weight and reps, etc.
The majority of the time I won’t have the energy to pair push-ups
with squats.

I typically save this “Two Exercise MRT” for when I don’t have
access to barbell squats.
In this case, I like the hack squat machine.
Hack squats on their own don’t work as many muscle groups as a

barbell squat.
The way to make up for this and drastically increase calorie burn is
to follow-up immediately with push-ups.
I’ll do them right next to the machine.

Push-ups are the ideal exercise to pair with just about any lower
body exercise.
When possible choose a lower body exercise that hits a large group
of muscles.
For example, an exercise like the hack squat machine is superior to

leg curls (although they can work in a pinch).
What if you want to use an upper body exercise as the first exercise?
Sometimes you may want to mix it up by performing an upper-body

movement first.

The same rules apply.
You are going to want to follow up with an exercise that is

portable and works the other half of your body.
Your lower body in this case.
Goblet squats are great because they require just one dumbbell or
kettlebell and don’t take up much space in the gym.

There are several exercises I’ve paired with goblet squats.
• Dips
• Bench press
• Shoulder Press
• Cable Rows
• Lat Pulldowns
• etc.
If you have serious upper body strength, you could even pair with
chin-ups.

In summary:
PHA training is simply a form of metabolic resistance training where

you alternate between upper body and lower body movements.
Although many people use circuits of 5-8 different exercises, I

believe simply alternating between 2 exercises is the most practical
approach.
I’ve covered the basic principles.
Now it is time to cover the exercises in more detail.
We will start with exercise choices for the “One Exercise MRT”
workout.

“One Exercise MRT” Exercise
Selection
In order for MRT to be effective with one exercise, you need to go
into this a little fatigued.
Ideally after your regular workout.
Since you are only using one exercise, it is also crucial you choose an
exercise that works a lot of muscle groups.
I’ll cover several exercises that work for this.
I’ve already mentioned barbell squats.

This is a solid choice, but there are many more options.
I’ll cover many of them here along with videos demonstrating

proper form.
Lunges or Walking Lunges
What I like about lunges is that they can be performed with a

barbell, dumbbell, kettlebell or no weight whatsoever.
I find walking lunges to be easier than stationary lunges.
They are also easier on the knees but are hard to do in a packed
gym.
Squats
I like squats because they require good hip and ankle mobility. As
you improve your form it naturally improves flexibility in these
areas.
Since it works such a large portion of your body, I find you don’t
have to go heavy to get into calorie-burning mode.

Trap Bar Deadlifts
Trap bar deadlifts are safer on the lower back than the regular
deadlift.
The lower back may fatigue when doing sets of 10+ reps on the
regular deadlift. You can stick to the standard deadlift but just
exercise caution.
Kettlebell Swing
This video is demonstrating standard kettlebell swings, but the one-

arm kettlebell swing is a solid choice as well.
You can use a heavier weight with the standard swing since both
arms are holding the kettlebell. This heavier weight will overload
the glutes and hamstrings more than a lighter weight used for doing
the one-arm version.
If you want a bit more size in glutes and hamstrings use the
standard version. If not then use a lighter kettlebell and stick to
one-arm swings.
For one-arm swings, do 10 reps with the left then immediately 10

reps with the right arm before you rest.

Dumbbell Thrusters
The biggest strength of this exercise is that takes up very little space
in the gym. It’s also an easy one to do at home if you have a set of
dumbbells.
I would recommend this lift over squats or deadlifts if your lower

body is a bit more muscular than you would like.
You don’t have to use heavy weights at all since strength for the
shoulder press portion is the limiting factor.
One Arm Dumbell Hang Snatch
This is another awesome exercise that won’t build much size but
will burn a ton of calories.
It also builds athletic explosiveness.
I like the “hang” version as shown in this video, which means the
dumbbell doesn’t have to touch the ground each rep.
Perform 10 reps with your left arm followed immediately by 10 for

your right before resting.

Hanging Power Clean
This exercise is a bit technical but works well for calorie burn.
I feel the one-arm dumbbell hang snatch gets you breathing harder,
but there is something fun about doing this explosive barbell
movement.
This is not an exhaustive list of exercises you can use.
Just make sure the exercise you choose works a large portion of
your body and can be performed safely even when fatigue sets in.
Next, I will talk about exercises to use with “Two Exercise MRT”.

“ Two Exercise MRT” Exercise
Selection
I recommend using two exercise MRT when you don’t have access
to exercises that work large muscle groups.
An exercise like the bench press, on its own, wouldn’t hit enough
muscle groups to make it ideal as a calorie-burning MRT exercise.
But… When paired with some type of squat or lower body

movement it can work well.
For instance, lunges would be a good choice.

Just make sure to do them right next to your bench if you train in a
crowded gym.
Another good time to use Two Exercise MRT is when you have extra
energy and aren’t fatigued enough for One Exercise MRT to do the
trick.
In this case, you would pick one of the tough exercises outlined in
the last unit and follow it with a complimentary exercise.
Kettlebell swings followed by push-ups for example.
Kettlebell swings work the posterior chain (back of the body) and
push-ups largely focus on the front of the body.

This is a good exercise pairing.
In this unit, I mainly want to discuss using Two Exercise MRT when
you don’t have access to these major One Exercise MRT exercises.
There are 2 exercises that are extremely flexible when it comes to

the second exercise of Two Exercise MRT.
• Push-ups: Use after any lower body exercise.
• Goblet squats: Use after any upper body exercise.
In my gym, the free weight area gets super busy.
In this case, I could use a shoulder press machine followed by goblet

squats.

When choosing an upper body or lower body exercises as the first
exercises it’s best to stick to compound movements over isolation
exercises.

Here are some common compound exercises to use for the first
exercise of 2 Exercise MRT.
• Bench press or machine chest press
• Barbell row or cable row
• Military press or machine shoulder press
• Chin-ups or lat pulldown
• Dips or dip machine dips
• Squats or hack squat machine
• Deadlifts or leg press machine
Basically just avoid isolation movements like curls, leg extensions,

flyes, lateral raises, etc.
They are fine for the normal part of your workout.
In the case of MRT, we are after max calorie burn and compound
movements work better.

You have a ton of options for your first exercise (any compound
movement).
The key is to have at least a bit of space to do goblet squats or push-

ups as your second exercise.
Sticking to the goblet squat or push-up as the second exercise keeps

things simple and easy-to-remember.

Goblet Squats
The only challenge here is grabbing a dumbbell and bringing it to

the machine or bench you are using.
When someone else goes to the dumbbell rack and finds that other
dumbbell you left behind, they get the same feeling as when they
can find only one sock.
Perform this exercise immediately after any compound exercise that

targets the upper body.
Push-ups
Push-ups are an underrated exercise.
I typically avoid doing push-ups, mainly because they don’t provide

adequate resistance in the main part of my workout.
They are PERFECT for MRT, however.
Hit the floor and perform push-up as soon as you finish any lower
body compound exercise.

How to Incorporate MRT Into Your
Workouts
I’ll lay out a few workout splits and how you can work MRT into
those workout splits.
These are just examples.
Feel free to use MRT with your current workout plan, regardless of
how it is set up.

The Antagonistic 2 Day Split:
This is the go-to routine I have used with clients when that routine
is heavily focused on cardio.
Day 1: Back, Chest, and Abs (cardio)

Day 2: Shoulders, Biceps, and Triceps (cardio)
Once Per Week: Leg & Glutes Day
It doesn’t have much emphasis on legs hips and butt workouts,

because I employ a pretty intense cardio workout that hits these
areas hard.
Here’s what the workout looks like with MRT.
Mon: Day 1 – Back, Chest, and Abs (MRT)

Tue: Day 2 – Shoulders, Biceps, and Triceps
Wed: Legs and Glutes (MRT)
Thu: Day 1 – Back, Chest, and Abs
Fri: Day 2 – Shoulders, Biceps, and Triceps (MRT)
I haven’t written it above, but I like to end ALL workouts with

walking followed by stretching (if I have time).
Tuesday and Thursday could be slightly more intense cardio, but

don’t push yourself too hard if you feel fatigued from the day
before.

I really like how well this template works with MRT.
This also happens to be the default template for Visual Impact for
Women and similar to phase 3 in Visual Impact Muscle Building.
I like 5 days per week in the gym, but realize this isn’t always
practical for busy people.

Here’s a good 3-day template:
Mon: Back, Chest, Legs, and Abs (MRT)

Wed: Shoulders, Biceps, Triceps (MRT)
Fri: One Exercise Per Body Part for 4-5 Sets Each Exercise
(MRT)
This routine is also one of the setups from Visual Impact for
Women, but it works extremely well for guys too (I use this when
life gets busy).
I haven’t written it down, but I also recommend following up this

workout with a bit of low-intensity cardio if you have the time.

Something like walking on a treadmill or elliptical is perfect for this.
Also, if possible try to stay active as much as possible the other 4
days of the week.
The 3-day body part split Template:
In Visual Impact Muscle Building the phase 1 routine is spread over

3 days like this.
Day 1: Chest, Shoulders, Triceps

Day 2: Legs, Calves, Abs
Day 3: Back, Biceps, Forearms
It is set up to be done “2 days on and one day off”. So it would be

Day 1 on Mon and Day 2 on Tuesday, then rest a day, followed by
Day 3 on Thursday and Day 1 again on Friday.
This is a great muscle building template, but I want to simplify it and

tweak it just a touch.
Mon: Day 1 – Chest, Shoulders, Triceps (MRT)

Tue: Day 2 – Legs, Calves, Abs
Wed: Cardio (MRT)
Thu: Day 3 – Back, Biceps, Forearms
Fri: Day 1 – Chest, Shoulders, Triceps (MRT)
In this example, you would take the weekend off and then perform
Day 2 on that following Monday and Day 3 on that following
Tuesday.

I like the idea of keeping MRT to Monday, Wednesday, and Friday.
The following week of this rotation would look like this.
Mon: Day 2 – Legs, Calves, Abs (MRT)

Tue: Day 3 – Back, Biceps, Forearms
Wed: Cardio (MRT)
Thu: Day 1 – Chest, Shoulders, Triceps
Fri: Day 2 – Legs, Calves, Abs (MRT)
I hope this isn’t too confusing.
Mon, Tuesday, Thursday and Friday are your resistance training

workout days where you rotate between Day 1, Day 2 and Day 3.

Mon, Wed, and Friday no matter what workout you end up doing,
you follow up with MRT.
Three-day splits can be good when gaining size is the goal.
This allows you to dedicate more time, sets, and volume to each
individual muscle group since fewer muscle groups are targetted in
each individual workout.
I tend to gravitate towards 2 day splits like the first 2 Day Split I
outlined above.

Here’s how to make this work regardless of the workout split:
Simply finish off 3-4 workouts per week with MRT, ideally spread
throughout the week.
In the next section, I’ll outline a full workout along with the MRT
portion of the workout in detail.
I’ll cover the 2 Day Split routine.
It works perfectly with MRT.

Full Weekly Workout Plan With
MRT
My plan for creating this course was to outline short 15-minute
workouts to add on after your REGULAR workout.
What if you aren’t currently following a working program.
That is what this section is about.
I’m going to use the 2-Day Split I mentioned in the last unit.

Mon: Day 1 – Back, Chest, and Abs (MRT)
Tue: Day 2 – Shoulders, Biceps, and Triceps
Wed: Legs, Butt, and Calves (MRT)
Thu: Day 1 – Back, Chest, and Abs
Fri: Day 2 – Shoulders, Biceps, and Triceps (MRT)
I call it the “Antagonistic 2 Day Split”, because opposing muscle

groups are trained together.
• Chest is trained on the same day as back.
• Biceps are trained on the same day as triceps.
Hitting the opposing muscles on either side of a joint in the same

workout will create balance by the time you finish your workout.
You won’t wind up with the pulled forward “hunched over” look or
have arms that never straighten out all the way.
For the main part of the workout you will use the “strength
without excess size” protocol I teach in many of my programs.

• Stick to 5 reps
• Use a weight you could lift 7-8 times
• Take plenty of rest in between sets
• Stop a couple of reps before failure.
Heavy weight requires the nervous system to deliver strong nerve

impulses.
These strong impulses will make the muscles contract hard and
create a firm, toned and tight body over time.
And…

The MRT portion of your workout will be a good contrast to this
type of lifting.
Monday & Thursday: Back, Chest, and Abs (+MRT Monday)
*Back
Lat Pulldowns: 4-5 sets of 5 reps
Ideally, the basic pulldown machine with a cable and weight stack
works best. You can use a Hammer Strength machine, but I prefer
the feel of the cable versions better.

You can either take an overhand grip or underhand grip (palms
facing you). If you go overhand, then grip the bar shoulder-width
apart or slightly wider.
If you decide to use an underhand grip you will want to grip the bar
with your hands closer together. Simply pull the bar down to your
upper chest while leaning back slightly.
Pick a weight you can easily use for 5 reps and stick with it.
Seated Cable Rows: 4-5 sets of 5 reps

The most common method is to use the narrow (palms facing each
other) grip. These have removable attachments, and the majority of
gyms have the narrow parallel grip attachment available.
Simply pull the handle into your upper abs while squeezing your
shoulder blades together, then slowly return to starting position.
Make sure your lower back doesn’t round forward during the
movement.
*Chest
Barbell Bench Press: 4-5 sets of 5 reps

Just a basic Olympic Bar bench press, but the bar weighs 45 pounds,
so you have to be able to lift that much.
Simply do the basic bench press and stop short of failure.
You should use a weight you could do for 7-8 reps and simply do 5
reps. Take a shoulder-width grip or slightly wider.
Don’t force yourself to go too wide or narrow. Settle on a grip that

feels natural.
Incline Press: 4-5 sets of 5 reps

Barbell, Dumbbell or Machine (Nautilus or Hammer Strength Incline
Press). Obviously, you can substitute with any type of incline press.
When doing this exercise you should feel it in your upper pecs. You
will need to use lighter weights than the flat bench press.
*Abs
Lying Leg Raises: 5 sets of 20 reps
This particular exercise works best for higher reps. Work your way
up to where you are able to do 5 sets for 20 reps.

Planks: Hold for 2-3 minutes several times per week
You can do planks anywhere. Since they are a static hold, they are
unlikely to damage the muscle. Because of this, you can do these
whenever you feel the urge.
I like to do these first thing in the morning or at night before

brushing my teeth. Do them during a commercial break, before
dinner, etc.
Do them 2 times per week or daily if you want. Over time these will
firm up your midsection nicely.

*MRT (After Monday’s Workout)
Squats: 5 sets of 10 reps | 20 breath rest period
Perform 5 sets of squats. Rest 20 breaths in between sets. If this

feels too easy simply reduce the rest period to 15 breaths in
between sets or increase weight or reps.
On days where you want a greater challenge simply add in 10 reps

of pushups right after completing your set of squats.

Steady State Cardio: 15-20 minutes
If you have extra time, walk on a treadmill at a decent pace for 15-
20 minutes.
Tuesday & Friday: Shoulders, Biceps, and Triceps (+MRT Friday)
*Shoulders
Seated Dumbbell Press: 4-5 sets of 5 reps
Dumbbells work well, but any type of overhead press will get the
job done.

The nice thing about machine presses is that you don’t have to
worry about getting the weight in place, just put the seat to the
proper height and press out your 5 reps.
You can take a parallel grip or palms facing forward grip on a lot of
machines. I’ve found that the parallel grip feels more natural, but
either way works.
Cable Lateral Raises: 4-5 sets of 5 reps
Any type of lateral raise is fine. The reason I prefer cable lateral
raises is that they provide tension right from the beginning of the
lift, unlike dumbbell lateral raises where the tension doesn’t really
kick in until the second half of the lift.

*Biceps
Preacher Curls: 4-5 sets of 5 reps
Dumbbells and barbells work, but the machine versions provide

constant tension from the beginning to the end of the lift.
You can’t really replicate that with free weights. Move in a slow and
steady motion to avoid injuries.
This is a lift where you simply want to be careful.

Seated Dumbbell Curls: 4-5 sets of 5 reps
Sit on the end of a bench and either curl both weights

simultaneously or alternate between the left and right dumbbells.
If you do curl the weights at the same time, be prepared to use

lighter weights.

*Triceps
Close Grip Bench Press: 4-5 sets of 5 reps
I prefer to do these on the regular bench press with an Olympic bar.

You can also use an EZ curl bar, preset barbells, etc.
Take a grip that is quite a bit narrower than shoulder-width apart.
This is similar to a regular bench press but focuses a lot more on the
triceps.

Cable Pushdown: 4-5 sets of 5 reps
You can do these with any of the attachments. I recommend

alternating using a rope with using a straight bar, every other
workout.

*MRT (After Friday’s Workout)
Dumbbell Thrusters: 5 sets of 10 reps | 20 breath rest period
Perform 5 sets of dumbbell thrusters. Rest 20 breaths in between

sets. If this feels too easy simply reduce the rest period to 15
breaths in between sets or increase weight or reps.
This is a good one to use on the same day you work shoulders
because it really finishes them off.

20 minutes.

Wednesday: Legs, Butt & Calves (+ MRT)
Squats or Deadlifts: 4-5 sets of 5 reps
Squats will add a bit more size to the quads and deadlifts hit the
back of the legs and butt a little better.

Lunges: 4-5 sets of 5 reps
Do these with dumbbells or a barbell. Any of the different lunge

variations will do the trick.

*Calves
Standing Calf Raises: 4-5 sets of 10-15 reps
I prefer higher reps for calves, but some people still respond to
heavy low reps. Go by feel on this one and adjust accordingly.

*MRT (After Wednesday’s Workout)
One Arm Kettlebell Swings: 5 sets of 10 reps | 20 breath rest

period
Complete 10 reps with your left arm followed immediately with 10

reps with your right arm. Rest for 20 breaths and repeat.
20 minutes.

Note: The MRT exercises are simply suggestions. Feel free to
use the same exercise each time or use any MRT exercises of
your choice.
Next, I’ll discuss possible tweaks to increase the calorie-burning

effect of MRT.

Extending the Calorie Burning
Effects of MRT
The goal of this course is to maximize calorie burn the last 15
minutes of your workout.
Most of the time a simple MRT workout should do the trick.
There are going to be times when you have the energy for a “little
extra”.
Here are some methods to increase the torture :)

Add 5 Minutes of HIIT Cardio
I am hesitant to include this.
After MRT your body will be in the lactic acid burning zone.
It is shocking how rough just 5 minutes of HIIT can be at this point.
This is a simple tweak to remember.
Use any cardio machine, but I’ll use an exercise bike in this example.

• Peddle 30 seconds at a low level
• Peddle 30 seconds at a tough level
• Alternate like this for 5 minutes
The key here is to make sure the tough 30 second portion is

challenging.
My favorite evil cardio machine is the StepMill.
I’ll crank it as fast as it goes for the tough portion, which makes 30
seconds feel like an eternity.
Add “MRT Style” Sets for Your Target Muscle Groups
This is an easy one to implement as well.
Let’s say your main workout is Back, Chest, and Abs.
Complete your normal workout followed by MRT.
Once you are finished you are going to perform “MRT style” sets
targeting those muscle groups (chest, back, or abs).

I recommend 5 sets per exercise with even shorter rest periods than
your regular MRT workout.
◦ Choose a weight you could normally do 15-20 times
◦ Perform a set of 10 reps
◦ Rest for 5 breaths
◦ Repeat for 5 sets
I like to do this for 1-2 exercises.

So in the example of back and chest, I might choose flat bench
dumbbells flyes for 5 sets and then followed by 5 sets of rows if I
have the energy.
These additional sets don’t take much time since rest periods are so
short.
5 More Sets of MRT
This is self-explanatory.
Simply pick one more exercise or exercise combo and complete 5

sets.

I would recommend being cautious here.
I have done MRT with squats followed with 5 sets of hanging power
cleans and was too burned out to train the next day.
I recommend only doing this if you have a day off the next day or
before the weekend.

Final Thoughts
Thanks for picking up Visual Impact Final Burn!
Although I like the complex 5-6 exercise circuit routines, in theory, it

is nearly impossible to make these work in a commercial gym
environment.

The goal of this course is to give you metabolic resistance training
routines you will actually use.
These principles are a blueprint for burning a ton of calories and

using resistance training as a tool for fat loss.
This is just one more way to train to get and stay lean.
Other Visual Impact Fitness courses.
My background involves training fashion and runway models to get

in shape for photoshoots.
I’ve been doing this for over a decade now.

My approach will allow you to get lean and strong, while still fitting
well into stylish clothing.
Most fitness courses teach people to gain as much muscle as

possible.
I teach how to create a sleek sophisticated physique. Improving

muscle density and tone without becoming overly bulky.
Here are my other courses…

Visual Impact High Carb Fat Loss: Your body RARELY stores carbs as
body fat to any significant degree. Almost all of the fat you see on
your body comes from the fats you eat. We have been tricked into
believing that carbs are the reason so many people are struggling
with excess body fat. Here’s the solution.

Visual Impact for Women: Getting bulky from weight training is a
concern for women, yet many personal trainers ignore this concern.
Here’s how to lift weights and get lean and strong, while still looking
feminine.

Visual Impact Muscle Building: Gaining untargeted muscle is easy
and over-rated. The standard advice for gaining muscle is to
concentrate on the “Big 3″ lifts. The problem with this advice is that
it often creates an unbalanced physique. Here’s what to do instead.

Visual Impact Frequency Training: Maximize muscle tone by training
your nervous system with frequent low-volume workouts. This
radical approach is perfect for advanced lifters who want to rapidly
gain strength and muscle density.

Visual Impact Cardio: Recent studies have shown that the
“Afterburn Effect” of intense exercise is less than we have been led
to believe. Done properly, cardio helps you get as lean as you desire.
Here’s how to get the greatest fat burning effects from cardio.

The VIFB Facebook Group
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Visual Impact Final Burn 1 Rusty Moore

Disclaimer and/or Legal Notices

The information provided in this book is for educational purposes

If you have any health issues or pre-existing conditions, please

Visual Impact Final Burn 2 Rusty Moore

Chapter 1: A Brief History of Metabolic Resistance Training

Chapter 7: "One Exercise MRT" Exercise Selection

The VIFB Facebook Group

Visual Impact Final Burn 3 Rusty Moore

I wasn’t a wrestler or football player (like 90% of guys in the fitness

On Dec 25th, 1981 I went downstairs to a bench press and a set of

This was just a few months after the launch of MTV.

Visual Impact Final Burn 4 Rusty Moore

There were NOT a lot of options for entertainment, so you had an

Why am I bringing up MTV?

I began lifting weights during commercial breaks in our basement

This isn’t an actual photo of our basement.

Visual Impact Final Burn 5 Rusty Moore

We had orange shag carpet and earth-toned couches.

As far as working out was concerned, I didn’t know what I was

I didn’t care about breaking a sweat or increasing my heart rate.

It was all about bench pressing and curling.

My weight set looked kind of like this.

Visual Impact Final Burn 6 Rusty Moore

They don’t exist.

Those benches were SUPER sketchy.

The benches were made out of cheap particle board covered in

My lifting plan back then was to lift weights during commercials or

Visual Impact Final Burn 7 Rusty Moore

I would do anything for entertainment…

… “but I won’t do that!” ?

Back in the 80s, there was no rush to get a workout in.

We would just do a lot of sets and reps with plenty of rest in

Visual Impact Final Burn 8 Rusty Moore

Cardio was for losing body fat.

I began to learn a lot more about weight training in 1987.

I began training with experienced lifters who were 10 years older

In those 33 years, I’ve experimented with circuit training and

I like and understand the concepts well.

Visual Impact Final Burn 9 Rusty Moore

Gyms get crowded.

What looks good on paper often doesn’t work in a busy gym.

Back in my early 30’s, I spent a couple of years doing metabolic

Visual Impact Final Burn 10 Rusty Moore

and teach routines that can work in ANY environment.

I am going to show you how to use this type of training as a

“workout finisher” to be used after your normal workout. These

routines are brief 10-15 minute sessions that burn a maximum

amount of calories in a short period of time.

Visual Impact Final Burn 11 Rusty Moore

Visual Impact Final Burn 12 Rusty Moore

Metabolic Resistance Training (MRT) is the concept of using

Visual Impact Final Burn 13 Rusty Moore

He wrote articles in fitness magazines about using kettlebells for fat

In 2001, the book The Russian Kettlebell Challenge was published.

Pavel is 100% responsible for making this piece of equipment

Visual Impact Final Burn 14 Rusty Moore

I used dumbbells to do my best to mimic the workout and I got odd

It was rare to see a kettlebell in a commercial gym until the late

Visual Impact Final Burn 15 Rusty Moore

The full impact of CrossFit wasn’t felt until around 2010.

Fast forward to today and this type of training is commonplace.

In fact, if you go over to Pinterest it’s easier to find HIIT bodyweight