{"id":2878,"date":"2013-02-14T10:50:21","date_gmt":"2013-02-14T15:50:21","guid":{"rendered":"http:\/\/fatlossaccelerators.com\/?p=2878"},"modified":"2014-04-10T21:21:49","modified_gmt":"2014-04-11T01:21:49","slug":"3-tips-faster-workout","status":"publish","type":"post","link":"http:\/\/fatlossaccelerators.com\/site\/3-tips-faster-workout\/","title":{"rendered":"3 Tips For a Faster Workout"},"content":{"rendered":"<p>No time for boring cardio?<\/p>\n<p>Join the club.<\/p>\n<p>Metabolic training is the \u201cgo-to\u201d 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.<\/p>\n<h1><span style=\"color: #0000ff;\"><strong>3 Tips for a Faster Workout<\/strong><\/span><\/h1>\n<div class=\"videoWrapper\">\n<iframe loading=\"lazy\" width=\"960\" height=\"720\" src=\"http:\/\/www.youtube.com\/embed\/J-szfurt9JE?feature=oembed\" frameborder=\"0\" allowfullscreen><\/iframe>\n<\/div>\n<h2><b>Metabolic Resistance Training<\/b><\/h2>\n<p>I love to shorten everything (it\u2019s the Aussie in me), so you can simply refer to it as \u201cMRT\u201d. 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.<\/p>\n<p>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.\u00a0That\u2019s our underlying theme. The goal is to maximize calorie burn and save you at least 15 minutes training time.<\/p>\n<p>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\u2019s <b>nothing like slow, steady cardio. <\/b>Here&#8217;s a quick taste:<b>\u00a0<a title=\"Insane Workout (Crazy People Only)\" href=\"http:\/\/fatlossaccelerators.com\/insane-workout\/\">Try this insane workout<\/a>.<\/b><\/p>\n<p><b>Why is MRT so Awesome for Fat Loss?<\/b><\/p>\n<p>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 \u2013 stand up and clap with me!<\/p>\n<p><b>Myth buster alert:<\/b> During your workout, DO NOT attempt to burn fat in your age predicted, percentage heart rate <a title=\"Myth: The Fat Burning Zone?\" href=\"http:\/\/fatlossaccelerators.com\/the-fat-burning-zone-myth\/\">fat burning zone.<\/a> Focus on burning carbohydrates.<\/p>\n<p>Why?<\/p>\n<p>If you burn more carbohydrates in the workout at high intensity, you will inevitably burn more fat in the <b>post workout period<\/b>. This is where the magic happens. Think of fat burning over an entire day, rather than just a 30 minute window. That\u2019s why you need to bring your \u201cA game\u201d and go hard!<\/p>\n<h2><strong>5 Principles of Metabolic Resistance Training<\/strong><\/h2>\n<p>Your MRT program is made up of five principles:<\/p>\n<p><b><span style=\"text-decoration: underline;\">MRT Principle #1:<\/span> Work every major muscle group, every session<\/b><\/p>\n<p>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.<\/p>\n<p>Your workout <b>quality<\/b> is far more important than <b>quantity<\/b>. Intense training everyday will send you down the road to over training, injury and eventual burnout. Even pro athletes don\u2019t do highly intense workouts every day, so why should you?<\/p>\n<p>Make sure you get adequate recovery between sessions to maximize the metabolic response.<\/p>\n<p><b><span style=\"text-decoration: underline;\">MRT Principle #2:<\/span> No rest<\/b><\/p>\n<p>The golden rule for fat loss is the keep your rest breaks to a minimum. The goal is \u201cincomplete recovery\u201d, meaning you take a short break, but not enough to fully recover. <strong>This is more important that the amount of weight you are lifting.<\/strong><\/p>\n<p>&#8211;\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Shorter rest periods (like 20s or less)<\/p>\n<p>&#8211;\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Longer rest periods between circuits (but not long enough to fully recover, or check Facebook. Like 1 minute)<\/p>\n<p>&#8211;\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Add in metabolic conditioning exercises (like burpees or mountain climbers)<\/p>\n<p>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.<\/p>\n<p><b><span style=\"text-decoration: underline;\">MRT Principle #3:<\/span> Manipulate your speed<\/b><\/p>\n<p>Changing the tempo of the exercise can alter the intensity.<\/p>\n<p><b>&#8211; Add speed.<\/b> Speed up the concentric phase of the movement (that\u2019s 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.<\/p>\n<p><b>&#8211; Reduce speed.<\/b> Slowly lowering the weight has been found to be beneficial for increasing EPOC (calorie burning post workout).<\/p>\n<p><b><span style=\"text-decoration: underline;\">MRT Principle #4:<\/span> It\u2019s not math, it\u2019s science<\/b><\/p>\n<p>Forget about trying to burn calories of fat using an estimated percentage heart rate. As I mentioned before, the <strong>fat-burning zone<\/strong> is an ugly myth.<\/p>\n<p>You need to focus on burning carbs and calories. You see, fat loss is not simply a mathematical calculation.<\/p>\n<p>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.<\/p>\n<p>Delete the calorie counting app now (go on, I&#8217;ll wait for you),\u00a0and focus your energy on training hard and eating the right food.<\/p>\n<p><b><span style=\"text-decoration: underline;\">MRT Principle #5:<\/span> Maximal output<\/b><\/p>\n<p>If you still haven\u2019t thrown out your measuring devices, this is your last chance. Put away your heart rate monitor and get your intensity on &#8211; but I don&#8217;t want you to go overboard. Throwing up is not sexy!<\/p>\n<p>Often when people start MRT they choose weights that are TOO heavy and they can\u2019t finish the reps. Big mistake. Remember this is NOT a strength training stimulus; it\u2019s more about <b><i>increasing your work capacity<\/i><\/b> so pick a moderate load and keep your form tight. Heavy weights + sloppy form = not impressed.<\/p>\n<p>Training at near maximal efforts will increase the number of calories you burn <b>during and after your workout<\/b>. Gold.<\/p>\n<p>How does metabolic resistance training fit into your workouts and fat loss program?<\/p>\n<h3><b>Metabolic Resistance Training Workout Strategies<\/b><\/h3>\n<p>So do you just blend all the ingredients together, bake in the oven for 15 minutes and enjoy with your favorite beverage?<\/p>\n<p>No my friend\u2026<\/p>\n<p>Set up your workouts with any of the following structure:<\/p>\n<p>&#8211;\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Non competing supersets<\/p>\n<p>&#8211;\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Circuits (3+ exercises in succession without rest)<\/p>\n<p>&#8211;\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Add a sprinkle of metabolic conditioning exercises (mountain climbers, burpees, jumping jacks)<\/p>\n<p>Remember, sweat is your fat crying. Lame joke, I know.<\/p>\n<h3><b>One Caveat<\/b><\/h3>\n<p>Who is Metabolic Resistance Training NOT for?<\/p>\n<p>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\u2019t be able to train with the right level of intensity to elicit the desired metabolic effect.<\/p>\n<p>Building your foundation can take anywhere from 2-6 weeks, depending on exercise history, injuries and consistency.<\/p>\n<p><b>The Final Word<\/b><\/p>\n<p>This style of training is the backbone of <a title=\"Get Workouts\" href=\"http:\/\/fatlossaccelerators.com\/fatloss\/\">Fat Loss Accelerators workouts<\/a>. 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!<\/p>\n<p>Rock on and have a great day,<\/p>\n<p>KV<\/p>\n","protected":false},"excerpt":{"rendered":"<p>No time for boring cardio? Join the club. Metabolic training is the \u201cgo-to\u201d method for fast fat loss results and getting the lean, athletic look. Cut your training time in<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[10,115,101],"class_list":["post-2878","post","type-post","status-publish","format-standard","hentry","category-fat-loss-workouts","tag-fat-loss-workouts-2","tag-metabolic-conditioning","tag-metabolic-resistance-training"],"aioseo_notices":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>3 Tips For a Faster Workout -<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"http:\/\/fatlossaccelerators.com\/site\/3-tips-faster-workout\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"3 Tips For a Faster Workout -\" \/>\n<meta property=\"og:description\" content=\"No time for boring cardio? 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