Got ourselves a cheeky Q&A with Mikey “Pancakes” Whitfield today.

He’s the fountain of knowledge when it comes to workout finishers.

And if you haven’t got a scooby-doo what a finisher is then here’s my down and dirty definition:

“A short and and sweet mini-workout that you can tie to the end of any workout routine to help turbo charge your metabolism and burn more fattimus from your assimus.”

Okay, now that’s out of the way let’s get on with this ickle Q&A.

Q. How do we go about fitting a finisher into our workout schedule?

That’s easy.

If you’re ONLY doing cardio for fat loss, you need to change this now.

A better approach is do a fully body workout or some form of upper/lower split.

So first, let’s take a look at the total body schedule. This one is an easy choice. You can pretty much roll the dice and go with any finisher.

However, if you want to define your upper body more (shoulders, arms, chest), then simply pick an upper body finisher to hit those trouble spots.

Having trouble with the thighs or looking for leaner, firmer legs? Hit a lower body finisher. The variety of set and rep schemes with the short rest periods will give your body a stimulus it’s never experienced. That’s where the definition comes in.

Now, if you’re on an upper/lower split or something similar, there’s a few of things you can do. If you’re trying to lose fat faster, you could easily plug in the OPPOSITE muscle group finisher. For example, if you’re on an upper body workout day, you could polish off with a lower body finisher.

A density style finisher works great with any type of upper/lower split. They are short enough for a metabolic afterburn but won’t impede recovery.

Q. What if we want to stick a bit more muscle on the old bod?

Another benefit of using workout finishers is you’ll see more defined muscle because you use more resistance than traditional interval training and because of the disturbance on your metabolic systems with the unique set and rep schemes.

But to get MORE benefit with the finishers, you can create HARDER muscle by working the same muscle group as you do in your main workout.

For instance, if you do an upper body workout, you could easily plug in an upper body finisher to produce more volume.

That means you’ll get harder muscle, giving you a more chiseled look (again, something you won’t find with interval training).

Q. What if we haven’t got a lot of time? Can we use a finisher as the main workout?

You bet. Simply pick a finisher and go with it. Most of my finishers are 10 minutes or less, but don’t let that fool you. Just look at the studies. When using metabolic stacking, you can speed up fat loss, improve conditioning and even dominate your workout performance by putting such a unique stimulus on your system.

What a lot of people don’t understand until they put finishers in place is what it does MENTALLY. These finishers speed up fat loss; sure. But it’s more than the calories being burned.

When you take 15 minutes to get to the gym, and then another 30-40 minutes to do your “cardio”, and finally another 15 minutes to come home, that’s over an hour wasted on your day. That’s mentally draining and it takes time from your friends and family. This can easily lead you to poor food choices. I’ve seen this happen with my clients that did this before using finishers.

Plug in one of these quick finishers instead and you’ll be rejuvenated, helping you make smarter decisions.

Q. Is it possible to bang 2-3 finishers together?

Yes it is and this is perhaps the newest discovery of using finishers recently. I’ve had clients and readers experiment with this with amazing results.

You can create your own “metabolic stack”! How cool is that? Although, here’s the thing to remember when doing this approach…

Pick at  most 4 finishers when using this method. Even then, that’s being aggressive. “Metabolic stacking” uses all 4 variables so that means your body is taking on a lot of volume in a little bit of time.

These 4 variables are density, active recovery, strategic rest periods and high volume with unique set and rep schemes. That’s the beauty of “metabolic stacking”.

You’ll wanna rest for 2 minutes between finishers when using this method. It’s fun and stupid-simple. Pick your finishers and go after it. You’ll experience INSANE fat loss, but this is just a warning – this is very HARD work. But some readers have told me they saw results within just a few days of using this unique approach.

So, a good example would be something like this…

Finisher 1 – lower body circuit, then rest 2 minutes

Finisher 2 – upper body circuit, then rest 2 minutes

Finisher 3 – metabolic circuit finishers, then rest 2 minutes

Finisher 4 (optional) – density finisher

… only for the brave :)


Thanks Mikey!

Personally, I love finishers and always use them with my one-to-one clients to finish a workout with a bang.

I also like the metabolic stacking method and the way Mikey’s example allows us to load up the muscles for maximum fun.

If you want to know more about Mikey, the king of finishers, check out his website here.


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Gavin Walsh
Gavin Walsh

A British fitness and fat loss magician that helps men and women lose the jelly from their belly pronto. Gavin is the head coach here at Body Fixers and has been featured in the likes of Men's Health, Women's Health and Men's Fitness, as well appearing on British TV several times with delightful nuggets of fitness and fat loss wisdom.

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