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Metabolic training is the “go-to” method for fast fat loss results and getting the lean, athletic look. Cut your training time in half and triple your fat burning capacity, compared to traditional cardio methods.
3 Tips for a Faster Workout
Metabolic Resistance Training
I love to shorten everything (it’s the Aussie in me), so you can simply refer to it as “MRT”. There is a bit of debate out there as to what metabolic resistance training is, and I can guarantee every trainer has a different definition of MRT for you. At Fat Loss Accelerators, you will always get correct, up-to-date information on this topic.
Metabolic Resistance Training involves non-competing supersets/circuits of multi-joint exercises with resistance in the form of bodyweight, dumbbells, Kettlebells combined with minimal rest periods. That’s our underlying theme. The goal is to maximize calorie burn and save you at least 15 minutes training time.
The major draw card is this can elicit a physiological response similar to that of interval training, accelerate your fat loss results and let me tell you, it’s nothing like slow, steady cardio. Here’s a quick taste: Try this insane workout.
Why is MRT so Awesome for Fat Loss?
The overall training effect of metabolic resistance training means there is a greater metabolic disturbance in the body. Get excited because this is amazing news for you. Burn a TON more calories in half the time, without being subjected to sweaty dreadmills and bad television – stand up and clap with me!
Myth buster alert: During your workout, DO NOT attempt to burn fat in your age predicted, percentage heart rate fat burning zone. Focus on burning carbohydrates.
If you burn more carbohydrates in the workout at high intensity, you will inevitably burn more fat in the post workout period. This is where the magic happens. Think of fat burning over an entire day, rather than just a 30 minute window. That’s why you need to bring your “A game” and go hard!
5 Principles of Metabolic Resistance Training
Your MRT program is made up of five principles:
MRT Principle #1: Work every major muscle group, every session
Focus on using multi-joint; compound exercises and setting them up in non-competing supersets (for example decline push ups paired with prisoner squats). MRT workouts are total body sessions.
Your workout quality is far more important than quantity. Intense training everyday will send you down the road to over training, injury and eventual burnout. Even pro athletes don’t do highly intense workouts every day, so why should you?
Make sure you get adequate recovery between sessions to maximize the metabolic response.
MRT Principle #2: No rest
The golden rule for fat loss is the keep your rest breaks to a minimum. The goal is “incomplete recovery”, meaning you take a short break, but not enough to fully recover. This is more important that the amount of weight you are lifting.
- Shorter rest periods (like 20s or less)
- Longer rest periods between circuits (but not long enough to fully recover, or check Facebook. Like 1 minute)
- Add in metabolic conditioning exercises (like burpees or mountain climbers)
This creates a physiological response in your body similar to that of interval workouts. But of course with metabolic resistance training, it is a total body workout.
MRT Principle #3: Manipulate your speed
Changing the tempo of the exercise can alter the intensity.
- Add speed. Speed up the concentric phase of the movement (that’s when you lift the weight and contract/shorten your muscle). Add explosiveness without your form getting sloppy, as this will increase the intensity without adding more weight.
- Reduce speed. Slowly lowering the weight has been found to be beneficial for increasing EPOC (calorie burning post workout).
MRT Principle #4: It’s not math, it’s science
Forget about trying to burn calories of fat using an estimated percentage heart rate. As I mentioned before, the fat-burning zone is an ugly myth.
You need to focus on burning carbs and calories. You see, fat loss is not simply a mathematical calculation.
Eating 50 calories of high fructose corn syrup candy will elicit a different hormonal response to 50 calories of chicken breast. In relation to MRT, the chemical reactions that are set off in your body when you do metabolic training is what really counts.
Delete the calorie counting app now (go on, I’ll wait for you), and focus your energy on training hard and eating the right food.
MRT Principle #5: Maximal output
If you still haven’t thrown out your measuring devices, this is your last chance. Put away your heart rate monitor and get your intensity on – but I don’t want you to go overboard. Throwing up is not sexy!
Often when people start MRT they choose weights that are TOO heavy and they can’t finish the reps. Big mistake. Remember this is NOT a strength training stimulus; it’s more about increasing your work capacity so pick a moderate load and keep your form tight. Heavy weights + sloppy form = not impressed.
Training at near maximal efforts will increase the number of calories you burn during and after your workout. Gold.
How does metabolic resistance training fit into your workouts and fat loss program?
Metabolic Resistance Training Workout Strategies
So do you just blend all the ingredients together, bake in the oven for 15 minutes and enjoy with your favorite beverage?
No my friend…
Set up your workouts with any of the following structure:
- Non competing supersets
- Circuits (3+ exercises in succession without rest)
- Add a sprinkle of metabolic conditioning exercises (mountain climbers, burpees, jumping jacks)
Remember, sweat is your fat crying. Lame joke, I know.
Who is Metabolic Resistance Training NOT for?
Well, our friend MRT is not for everyone. Beginners need to work on strength and correct form before progressing to metabolic training. Unless you have good form, co-ordination and strength to perform the exercises efficiently, you won’t be able to train with the right level of intensity to elicit the desired metabolic effect.
Building your foundation can take anywhere from 2-6 weeks, depending on exercise history, injuries and consistency.
The Final Word
This style of training is the backbone of Fat Loss Accelerators workouts. Using a moderate resistance gives you the ability to progress your workouts. As you get stronger, leaner and shed the unwanted fat, not only will you save more than 15 minutes each workout but ultimately you will avoid hitting any plateaus. Now that sounds awesome to me!
Rock on and have a great day,