Underground Fitness Revolution

I offer time-efficient & effective Personal One-On-One AND Online Metabolic Express Training sessions for busy people to increase strength, build muscle & lose fat while improving your quality of life!

Metabolic Express Training (METBurn) is your Complete Fitness, Nutrition, and Lifestyle Coaching program. __________________________________________

Our time-efficient and effective Metabolic Express Training (METBurn) sessions will increase your strength, build muscle, & blast fat while improving your health, longevity & quality of life with Personal One-On-One training or Online Coaching!

Mission: We specialize in time-efficient & effective Personal ONE-ON-ONE and Private ONLINE Metabolic Express Training sessions for busy people that want maximum results in minimal time so they can get on with their day! Coaching + Nutrition + Training + Recovery + Support = RESULTS! Our fitness coaching and training program combines strength training with metabolic conditioning to get you the biggest bang-for-your-fitness-buck. If you’re serious about achieving your fitness, fat loss, health, longevity, and improved quality of life goals, we are the best place for YOU! ____________________________________________

t-nation.com

The Single Best Muscle-Building Method | T Nation

This is one reason why our Metabolic Bodybuilding sessions are so effective! πŸ’ͺ

https://biotest.t-nation.com/articles/the-single-best-muscle-building-method

t-nation.com A recent study shows that training to failure is the true key to muscle growth... regardless of the weight used. If your goal is size, this is a must-read.

You do NOT need Intermittent Fasting (IF) for weight/fat loss! 🚫

There is nothing "magical" about Fasting or only eating within a certain time period! πŸ§šβ€β™€οΈπŸ§žβ€β™‚οΈπŸ¦„πŸ€¦β€β™‚οΈ

1.) Set your daily calories for a caloric deficit πŸ“‰ (MyFitnessPal works great for tracking all this πŸ“Š).

2.) Get 1 - 1.4 grams of protein per pound of LEAN body-weight (research is clear on this for fat loss). πŸ₯©πŸ–πŸ—πŸ”πŸŸπŸ¦€πŸ¦πŸ³

3.) Keep carbs to 100-150 grams or less each day (most of the time) from vegetables, fruits, beans, oats, and quinoa. πŸ₯¦πŸ₯’πŸ…πŸ₯•πŸ„πŸ†πŸŒΆπŸ₯”πŸ πŸŽπŸ“πŸŒπŸ’πŸ‰

4.) Fats will fill in the rest as long as you do the above. πŸ₯‘πŸ₯₯πŸ₯œπŸ§€πŸ₯“

That means focusing on "Protein and Produce" for all your meals/snacks and adding a little bit of healthy fats as needed for cooking purposes or to add flavor to veggies (grass-fed butter, coconut oil, olive oil, etc.). 🍽πŸ₯©πŸ₯¦πŸ₯‘

5.) Eat 4 meals/snacks consisting of 30 or more grams of protein per meal at 4 hours apart. The research is also clear on this as the ideal amount of protein and the ideal timing to turn on muscle protein synthesis. πŸ’ͺ

6.) Lift Weights 3-4x/week! πŸ‹οΈβ€β™€οΈ

7.) Sleep 7-9 Hours/Night πŸ’€

8.) Walk Often.πŸšΆβ€β™‚οΈ

9.) Be Consistent. πŸ‘ˆ

10.) Give it Time. πŸ—“

Are you ready to change your body AND life with my time-efficient and effective METBπŸ”₯rn: Metabolic Express Training? πŸ™‹β€β™‚οΈβŒšβ³

Get the coaching, support, and accountability you need to succeed! πŸ‘

http://www.METBurn.com

#FitnessCoach #NutritionExpert #StrongFirst #SFG #RKC #Certified #Kettlebell #Instructor #MetabolicExpressTraining #METBurn #MetabolicResistanceTraining #MetabolicConditioning #MetCon #CardioStrengthTraining #MetabolicBodybuilding #BodybuildingBootcamp #fitness #workout #exercise #IGfitness #IGfitfam #nutrition #WeightLoss #FatLoss #Diet #IntermittentFasting #Fasting

[Don't Perform Cardio for Weight Loss!] πŸ€·β€β™‚οΈ

If your goal is to lose WEIGHT, you do NOT need to perform cardio (running, biking, swimming, or other "cardio").

In fact, if you need to perform cardio to lose weight your diet sucks! Period. πŸ€¦β€β™‚οΈ

However, you MUST perform resistance training to build & maintain muscle. πŸ‘ˆβœ…πŸ’―

Cardio alone does NOT build or maintain muscle. 🚫

Maintaining muscle is crucial for many reasons including your overall health, injury prevention, longevity & quality of life. πŸ‘Œ

Muscle is the only thing that is metabolically active. It boosts your metabolism & burns fat. πŸ”₯

You NEED muscle to develop an aesthetically-pleasing physique. Muscle gives your body shape in ALL the right places! πŸ’ͺ

After the age of 30, we lose up to 10 percent of our muscle mass each decade while gaining 3x as much fat during the same time. πŸ€¦β€β™‚οΈ

Building muscle should be at the top of your list of things to do to slow down or reverse the aging process & subsequent loss of muscle while preventing fat gain.πŸ’ͺ

Cardio without resistance training will also make you #SkinnyFat. πŸ€·β€β™€οΈ

Skinny Fat: a skinnier version of your former fat self.

β€’ Nutrition = Weight Loss

β€’ Strength = Muscle "Tone"

β€’ Muscle = Body Shape

β€’ Body Fat = Bulk or Definition

➑️ You do NOT have to give up running, biking, or other cardio. πŸƒβ€β™€οΈπŸš΄β€β™‚οΈπŸŠ It has many health benefits. ❀🧠

Cardio (1-3x/week) should be a part of your overall exercise program that includes 2-3x/week of resistance training. ☝️

And if your goal is to blast fat, then you should definitely perform my time-efficient & effective Metabolic Express Training sessions. πŸ‹οΈβ€β™‚οΈ

You can achieve ALL your strength, muscle, fitness, fat loss, conditioning, health, longevity & quality of life goals with 3-5 METBπŸ”₯rn sessions each week. πŸ‘ˆπŸ‘

http://www.METBurn.com

#FitnessCoach #NutritionExpert #StrongFirst #SFG #RKC #Certified #Kettlebell #Instructor #MetabolicExpressTraining #METBurn #MetabolicResistanceTraining #MetabolicConditioning #MetCon #CardioStrengthTraining #MetabolicBodybuilding #BodybuildingBootcamp #fitness #workout #exercise #nutrition #WeightLoss #FatLoss #Diet #muscle #cardio #run

Savage Race training! πŸƒβ€β™‚οΈπŸ‹οΈβ€β™‚οΈπŸ’ͺ

Fasting (IF) is all the rage these days (just like Keto). πŸ€”

I've used it on and off for the last decade. πŸ€·β€β™‚οΈ

There's nothing "magical" πŸ§šβ€β™€οΈ about Intermittent Fasting (or Keto). πŸ¦„πŸ§žβ€β™‚οΈπŸš«

It's simply another way to create a caloric deficit as ALL diets do! πŸ€¦β€β™‚οΈ

And creating a caloric deficit is the key to WEIGHT LOSS! πŸ‘ˆβœ…πŸ’―

However, IF doesn't work for everyone. And women tend to get less benefits than men for various reasons. πŸ€·β€β™€οΈ

READ: πŸ‘‡

https://breakingmuscle.com/healthy-eating/train-like-a-man-but-eat-like-a-woman

If you're a woman who wants to use IF, stick with shorter fasts (12-14 hours), or only fast 1-2 times/week. πŸ‘Œ

And make sure you consume 1 gram of protein per pound of LEAN or goal body-weight. πŸ₯©πŸ—πŸ–πŸ³

If weight loss is your goal, you don't need IF (or Keto). πŸ‘Ž

You need a sustainable nutrition plan that you will adhere to consistently for a long time. πŸ₯©πŸ₯¦

If you want to get lean while still gaining/maintaining strength & muscle, then here are some good, scientific ideas: πŸ‘¨β€βš•οΈπŸ”¬

1.) Eat 1 gram of protein per/lb of LEAN or GOAL body-weight/day.

Protein is very satiating, builds muscle, boosts metabolism, promotes recovery, and burns fat. Leaner sources like chicken, fish, sirloin steak, pork loin, lean ground beef, etc. 🐟πŸ₯©πŸ—

2.) Target starchy carbs to after workouts and/or with dinner.

Carbs are not the enemy, but they're best consumed around intense training sessions; < 60 minutes after and/or with dinner. πŸ₯”πŸ 

3.) Eat whole foods that are mostly unprocessed.

Lots of veggies, some fruit, legumes, etc. πŸ₯¦πŸ₯•πŸ₯¬πŸ…πŸ₯’

4.) Swap 1-2 meals daily with a protein shake.

Protein shakes manage hunger and control calories while ensuing adequate protein consumption. πŸ’ͺ

5.) Lift weights 3-4x/week!

Only resistance training builds/maintains muscle and burns fat! πŸ‹οΈβ€β™‚οΈπŸ”₯

http://www.METBurn.com

#FitnessCoach #NutritionExpert #StrongFirst #SFG #RKC #Certified #Kettlebell #Instructor #MetabolicExpressTraining #METBurn #MetabolicResistanceTraining #MetabolicConditioning #MetCon #CardioStrengthTraining #Alachua #MetabolicBodybuilding #BodybuildingBootcamp #fitness #workout #exercise #nutrition #WeightLoss #FatLoss #Diet #IF #IntermittentFasting

Ladies, even Nancy Pelosi knows that lifting weights will NOT make you big and bulky! πŸ€¦β€β™‚οΈ

It will make you lean and sexy in ALL the right places! πŸ‘ˆπŸ‘

Heavy weights don't make you bulky any more than light weights and high reps "cut" you up! πŸ€·β€β™‚οΈ

Muscle IS already "lean and long." So you can NOT train a certain way to make your muscles lean, long, and "toned." ☝️

You MUST lift weights! πŸ‹οΈβ€β™‚οΈ

The only thing bulky is body fat. Muscle takes up 1/3 the space of fat. πŸ’ͺ

So lose fat and build muscle to get lean, shapely, and sexy! πŸ‘ŒπŸ˜˜

After the age of 25, we lose half a pound of muscle each year while gaining up to 1.5 pounds of fat during the same time. 😳

This is just ONE of MANY reasons why resistance training is CRUCIAL as we age. πŸ‘΅πŸ‘΄

The majority of my clients are WOMEN between the ages of 40-70. This is a CRITICAL time in their lives when resistance training is absolutely necessary for injury prevention, health, longevity, and quality of life! πŸ‹οΈβ€β™€οΈ

Best of all: I know the proper exercises to perform to build/maintain muscle that are easy on our coaching clients aging bodies thanks to our time-efficient and effective Metabolic Express Training sessions! πŸ’ͺ

http://www.METBurn.com

#FitnessCoach #NutritionExpert #StrongFirst #SFG #RKC #Certified #Kettlebell #Instructor #MetabolicExpressTraining #METBurn #MetabolicResistanceTraining #MetabolicConditioning #MetCon #CardioStrengthTraining #Alachua #MetabolicBodybuilding #BodybuildingBootcamp #fitness #workout #exercise #IGfitness #IGfitfam #Gainz #GAINZville #PumpDay #muscle #ResistanceTraining #Lift #WeightTraining

getpocket.com

Sorry, Keto Fans, You’re Probably Not in Ketosis - Popular Science - Pocket

You do NOT need EXTREME diets (Ketogenic, etc.) for weight/fat loss! πŸš«πŸ€¦β€β™‚οΈ

1.) Set your daily calories for a caloric deficit πŸ“‰ (MyFitnessPal works great for tracking all this πŸ“Š).

2.) Get 1 - 1.4 grams of protein per pound of LEAN body-weight (research is clear on this for fat loss). πŸ₯©πŸ–πŸ—πŸ”πŸŸπŸ¦€πŸ¦πŸ³

3.) Keep carbs to 100-150 grams or less each day (most of the time) from vegetables, fruits, beans, oats, and quinoa. πŸ₯¦πŸ₯’πŸ…πŸ₯•πŸ„πŸ†πŸŒΆπŸ₯”πŸ πŸŽπŸ“πŸŒπŸ’πŸ‰

4.) Fats will fill in the rest as long as you do the above. πŸ₯‘πŸ₯₯πŸ₯œπŸ§€πŸ₯“

That means focusing on "Protein and Produce" for all your meals/snacks and adding a little bit of healthy fats as needed for cooking purposes or to add flavor to veggies (grass-fed butter, coconut oil, olive oil, etc.). 🍽πŸ₯©πŸ₯¦πŸ₯‘

5.) Eat 4 meals/snacks consisting of 30 or more grams of protein per meal at 4 hours apart. The research is also clear on this as the ideal amount of protein and the ideal timing to turn on muscle protein synthesis. πŸ’ͺ

6.) Lift Weights 3-4x/week! πŸ‹οΈβ€β™€οΈ

7.) Sleep 7-9 Hours/Night πŸ’€

8.) Walk Often.πŸšΆβ€β™‚οΈ

9.) Be Consistent. πŸ‘ˆ

10.) Give it Time. πŸ—“

Are you ready to change your body AND life with my time-efficient and effective METBπŸ”₯rn: Metabolic Express Training? πŸ™‹β€β™‚οΈβŒšβ³

Get the coaching, support, and accountability you need to succeed! πŸ‘

http://www.METBurn.com

#FitnessCoach #NutritionExpert #StrongFirst #SFG #RKC #Certified #Kettlebell #Instructor #MetabolicExpressTraining #METBurn #MetabolicResistanceTraining #MetabolicConditioning #MetCon #CardioStrengthTraining #MetabolicBodybuilding #BodybuildingBootcamp #nutrition #WeightLoss #FatLoss #Diet #Keto #ketogenic

https://getpocket.com/explore/item/sorry-keto-fans-you-re-probably-not-in-ketosis

getpocket.com Then again, you shouldn’t be anyway.

Look, I've eaten Halo Top, Enlightened, and all the other low-carb, low-sugar, Keto ice cream products, and they ALL suck! πŸ‘Ž

Yeah, if you really want something that is lower calorie or carbs to fit your macros, then good for you. πŸ€·β€β™‚οΈ

But no matter what brand or flavor I try, they taste terrible! 🀒

They are dry (even if you let them sit for 15 minutes or longer as they recommend before eating), they cause bloating and gas, and they do NOT taste as good (or even as close to the advertised flavor) as expected. 🀬

I would much rather eat REAL ice cream like Haagen Dazs! 🍦

It's one of the best quality ice creams you can get when you stick to Vanilla, Chocolate, Strawberry, and Coffee (only 5 whole, natural ingredients). πŸ‘ˆ

Seriously, why waste your money on an ice cream substitute that will leave you unsatisfied when you can have the real thing and enjoy it! πŸ‘ŒπŸ‘

And, yes, you can make real ice cream fit your calories and macros! πŸ’ͺβœ…πŸ’―

http://www.METBurn.com

#FitnessCoach #NutritionExpert #StrongFirst #SFG #RKC #Certified #Kettlebell #Instructor #MetabolicExpressTraining #METBurn #MetabolicResistanceTraining #MetabolicConditioning #MetCon #CardioStrengthTraining #MetabolicBodybuilding #BodybuildingBootcamp #nutrition #WeightLoss #FatLoss #Diet #IceCream #HaloTop #Enlightened #HaagenDazs #LowCarb #Keto #ketogenic #calories #macros

youtube.com

Getting Ripped in 2020!!

I commend Jack Black for making his fat loss, fitness, and health a priority in 2020! πŸ’ͺπŸ‘

Kettlebells are awesome for MANY reasons, but there is nothing magical about them. πŸ€”πŸ‘‡

(http://www.MetabolicExpressTraining.com/why-kettlebells) βœ…πŸ’―

However, his form on kettlebell Swings and Clean & Presses is terrible (his trainer should have done a better job of correcting). πŸ‘ˆ

In addition, his "trainer" perpetuates a few myths: πŸ€¦β€β™‚οΈ

1.) No, you can NOT eat what you want and lose weight (unless you create a caloric deficit---even then, food QUALITY matters just as much as food QUANTITY)! πŸ€·β€β™‚οΈ

2.) Intermittent Fasting (IF) is NOT a "magical" weight loss tool that allows you to eat whatever you want in an 8-hour eating window (see above). πŸ€¦β€β™€οΈ

Also, Jack Black thinks that going from 240lbs to 215lbs will make him ripped or have abs. πŸ˜…

Apparently, he and his trainer are living in a fairy tale because Jack Black would need to seriously get down to 165-175lbs if he wants to truly be ripped and have six-pack abs! πŸ§šβ€β™€οΈπŸ¦„πŸ§žβ€β™‚οΈπŸ§œβ€β™€οΈ

Hopefully, Jack Black will follow through with this and make a big change this year. πŸ‘Œ

https://m.youtube.com/watch?v=hoc7D1MUX3o&feature=youtu.be

Trained by: https://youtube.com/markwildman Shot & Edited by: https://youtube.com/taylorstephens MUSIC USED: http://share.epidemicsound.com/tqBPP MERCH: http...

t-nation.com

Tip: 3 Exercises Everyone In Your Gym Screws Up | T Nation

I see these mistakes all the time! πŸ€¦β€β™‚οΈ

https://www.t-nation.com/training/tip-3-exercises-everyone-in-your-gym-screws-up

t-nation.com That may include you. Here's how to fix these common technique makes.

You do NOT need EXTREME diets (Keto, Detox, etc.) for weight/fat loss! πŸš«πŸ€¦β€β™‚οΈ

1.) Set your daily calories for a caloric deficit πŸ“‰ (MyFitnessPal works great for tracking all this πŸ“Š).

2.) Get 1 - 1.4 grams of protein per pound of LEAN body-weight (research is clear on this for fat loss). πŸ₯©πŸ–πŸ—πŸ”πŸŸπŸ¦€πŸ¦πŸ³

3.) Keep carbs to 100-150 grams or less each day (most of the time) from vegetables, fruits, beans, oats, and quinoa. πŸ₯¦πŸ₯’πŸ…πŸ₯•πŸ„πŸ†πŸŒΆπŸ₯”πŸ πŸŽπŸ“πŸŒπŸ’πŸ‰

4.) Fats will fill in the rest as long as you do the above. πŸ₯‘πŸ₯₯πŸ₯œπŸ§€πŸ₯“

That means focusing on "Protein and Produce" for all your meals/snacks and adding a little bit of healthy fats as needed for cooking purposes or to add flavor to veggies (grass-fed butter, coconut oil, olive oil, etc.). 🍽πŸ₯©πŸ₯¦πŸ₯‘

5.) Eat 4 meals/snacks consisting of 30 or more grams of protein per meal at 4 hours apart. The research is also clear on this as the ideal amount of protein and the ideal timing to turn on muscle protein synthesis. πŸ’ͺ

6.) Lift Weights 3-4x/week! πŸ‹οΈβ€β™€οΈ

7.) Sleep 7-9 Hours/Night πŸ’€

8.) Walk Often.πŸšΆβ€β™‚οΈ

9.) Be Consistent. πŸ‘ˆ

10.) Give it Time. πŸ—“

Are you ready to change your body AND life with my time-efficient and effective METBπŸ”₯rn: Metabolic Express Training? πŸ™‹β€β™‚οΈβŒšβ³

Get the coaching, support, and accountability you need to succeed! πŸ‘

http://www.METBurn.com

#FitnessCoach #NutritionExpert #StrongFirst #SFG #RKC #Certified #Kettlebell #Instructor #MetabolicExpressTraining #METBurn #MetabolicResistanceTraining #MetabolicConditioning #MetCon #CardioStrengthTraining #MetabolicBodybuilding #BodybuildingBootcamp #fitness #workout #exercise #nutrition #WeightLoss #FatLoss #Diet #Keto #ketogenic #KetogenicDiet #KetoDiet

Even though Nancy Pelosi and many others don't want to hear this, after the age of 25 we lose half a pound of muscle each year while gaining up to 1.5 pounds of fat during the same time. 😳

Building and maintaining muscle while losing fat as we age is CRITICAL! πŸ€·β€β™‚οΈ

As we age, we lose speed first, strength next, and endurance last. πŸ‘Ž

This is why Strength and Explosive Power Training is CRUCIAL as we age. πŸ‘ˆπŸ‘΅πŸ‘΄

In aging, there is a preferential loss of type II (fast-twitch) fibers. A sedentary 80-year-old man has lost HALF the fast-twitch fibers he had as a 30-year-old. πŸ€·β€β™‚οΈ

It gets worse. πŸ€”

A loss of strength and power is the cause of most deaths due to falling or organ failure. πŸ€¦β€β™‚οΈ

"The ability of muscles to produce force rapidly is vital and may serve as a protective mechanism when falling." - Professors Zatsiorsky and Kraemer.

While you cannot prevent the loss of all your fast-twitch fibers (they decrease with age even with strength & power training), they can be reduced with proper strength and power training like my Metabolic Express Training sessions. πŸ‹οΈβ€β™‚οΈ

The majority of my clients are WOMEN between the ages of 40-70. This is a CRITICAL time in their lives when strength and power training is absolutely necessary for injury prevention, health, and longevity. πŸ‹οΈβ€β™€οΈ

"Cranking up one's mitochondria and beefing up one's fast-twitch fibers all at once with power training is a great way to turn back the clock." - Pavel Tsatsouline

Increasing strength and building/maintaining muscle is the key to longevity and quality of life! πŸ‘ˆβœ…πŸ’―

Resistance training is the world's greatest drug, and the fountain of youth. πŸ’Šβ›²πŸ‘Ά

Best of all: I know the proper exercises to perform to build strength and power that are easy on our coaching clients aging bodies. πŸ‘Œ

http://www.METBurn.com

#FitnessCoach #NutritionExpert #StrongFirst #SFG #RKC #Certified #Kettlebell #Instructor #MetabolicExpressTraining #METBurn #MetabolicResistanceTraining #MetabolicConditioning #MetCon #CardioStrengthTraining #Alachua #MetabolicBodybuilding #BodybuildingBootcamp #fitness #workout #exercise #ResistanceTraining #WeightTraining #Lift

Metabolic Express Training

Join our time-efficient and effective Personal ONE-ON-ONE and ONLINE Metabolic Express Training (METBurn) sessions to increase strength, build muscle, and blast fat while improving your health, longevity, and quality of life!

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Location

Telephone

Address


13701 NW US Highway 441, Suite C
Alachua, FL
32615

Opening Hours

Monday 12:00 - 16:00
Monday 08:30 - 11:00
Tuesday 06:00 - 19:00
Wednesday 13:00 - 16:00
Wednesday 08:30 - 11:00
Thursday 06:00 - 19:00
Friday 08:30 - 16:00
Saturday 07:00 - 15:00
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