{"id":3598,"date":"2013-04-24T11:44:39","date_gmt":"2013-04-24T15:44:39","guid":{"rendered":"http:\/\/fatlossaccelerators.com\/site\/?p=3598"},"modified":"2015-09-20T10:54:32","modified_gmt":"2015-09-20T14:54:32","slug":"how-to-metabolic-conditioning","status":"publish","type":"post","link":"http:\/\/fatlossaccelerators.com\/site\/how-to-metabolic-conditioning\/","title":{"rendered":"Metabolic Conditioning for Fat Loss"},"content":{"rendered":"<p>You already know <span style=\"color: #0000ff;\"><a title=\"3 Tips For a Faster Workout\" href=\"http:\/\/fatlossaccelerators.com\/site\/3-tips-faster-workout\/\"><span style=\"text-decoration: underline; color: #0000ff;\">metabolic resistance training<\/span><\/a><\/span> is the fast track to fat loss. Did you know, that combined with metabolic conditioning, it\u2019s also the <b>best way to improve your athletic performance<\/b> and overall energy utilization in your body?<\/p>\n<p>The phrase \u201cmetabolic conditioning\u201d aka MetCon is a hot topic in the fitness industry \u2013 and it\u2019s a little different to MRT. Every C-Fitter and their dog seems to have their own definition, so it\u2019s no wonder you might be confused.<\/p>\n<p>At one gym, it could mean doing medicine ball slams, battling ropes and kettlebell swings circuits until you throw up, while down the street at another gym it could simply mean doing intervals.<\/p>\n<p><b><i>But what does metabolic conditioning really mean<\/i><\/b>? More importantly, what type of metabolic conditioning is most effective for you?<\/p>\n<h1><b>Defined: Metabolic Conditioning Training<\/b><\/h1>\n<p>Let\u2019s be official and get a serious definition here:<\/p>\n<ul class=\"starlist\" >\n<ul>\n<li>MetCon improves your muscles ability to store and utilize the energy it receives. It simply refers to structured patterns of work and rest periods to maximize the efficiency of a particular energy system.<\/li>\n<\/ul>\n<ul>\n<li>The body has several pathways for getting energy, and incorporating different work to rest ratios calls upon different energy systems causing specific adaptations.<\/li>\n<\/ul>\n<\/ul>\n<p>Did you catch that?<\/p>\n<p>In plain English, MetCon involves training different energy pathways, by manipulating work to rest periods to turn your body into a lean, athletic, energy-guzzling machine.<\/p>\n<p>The type of exercise is not important; <b>what really counts is the intensity and duration of the exercise, and the rest period<\/b>, which determines the energy pathway called to action.<\/p>\n<h2><b>What MetCon is NOT<\/b><\/h2>\n<div class=\"error\"><span class=\"img\"><\/span><\/p>\n<h3>\n<p>1. This is not the same as traditional interval training<\/p>\n<p>2. It\u2019s definitely not the same as long, slow cardio<\/p>\n<p>3. You don\u2019t need to lift insanely heavy weights<\/p>\n<p>4. It\u2019s not about pushing yourself until you spew<\/p>\n<p>5. Fancy equipment is not essential<\/p>\n<\/h3>\n<\/div>\n<p>Listen, simply throwing a bunch of exercises together and going nuts until you throw up is NOT the most effective way of using metabolic conditioning. You need to plan a structured attack, depending on your goal and the desired outcome.<\/p>\n<p>During a metabolic conditioning workout, strategically altering the work to rest period will emphasize and train one particular energy system, and optimize energy production and utilization based on your specific training goal.<\/p>\n<p>For example, someone looking to run further would have a different work to rest ratio compared to one trying to sprint faster. Different goal = different protocol.<\/p>\n<p>Note: Every interval must be performed at max intensity to get optimal benefits from the workouts. This means it&#8217;s really hard, and NOT for beginners. Otherwise, it simply becomes another aerobic workout, and that\u2019s the last thing you want to do.<\/p>\n<p>Another important point to remember is no one particular energy system works exclusively at one time. Often, two energy systems are working simultaneously, but one tends to dominate depending on the demands of the exercise.<\/p>\n<p>Let\u2019s briefly review each of the energy systems, so you can see how it works.<\/p>\n<h2><b>The Immediate Energy System<\/b><\/h2>\n<p>Also known as the creatine phosphate pathway, this system is the fastest and most powerful for producing energy.<\/p>\n<p>Think sprinting and Olympic lifts. The most important thing to note is the short duration of the work period and long recovery time between sets. It takes 10 seconds to deplete this system, and three to five minutes to fully recover.<\/p>\n<div class=\"info\"><span class=\"img\"><\/span><\/p>\n<h3>Example Workout:Improve Your Power<\/p>\n<p>Work: Rest Ratio = 1:2<\/p>\n<p>Work: 10s<\/p>\n<p>Rest: 90-120s<\/p>\n<p>(a) Plyometric Push Ups<\/p>\n<p>(b) Box Jumps<\/p>\n<p>(c) Tuck Jumps<\/p>\n<p>Rounds: 4-5 <\/h3>\n<\/div>\n<h2><b>The Intermediate Energy System<\/b><\/h2>\n<p>This is the glycolytic energy pathway, responsible for providing energy in exercises lasting one to four minutes. This primarily comes into play during short, intense intervals of middle distance running and weightlifting. It will take one to three minutes to fully recover.<\/p>\n<div class=\"info\"><span class=\"img\"><\/span><\/p>\n<h3>Example Workout: Improve Athletic Performance<\/p>\n<p>Work: Rest Ratio = 1:2<\/p>\n<p>Work: 20s<\/p>\n<p>Rest: 40s<\/p>\n<p>(a) DB Swings<\/p>\n<p>(b) DB Snatches<\/p>\n<p>(c) DB Renegade Row<\/p>\n<p>(d) DB Squat to Push Press<\/p>\n<p>Rounds: 2-3 <\/h3>\n<\/div>\n<h2>The Long Distance System<\/h2>\n<p>Commonly known as the aerobic pathway, this energy system is primarily active during easy to moderate exercise. Aerobic training involves getting the body more efficient at delivering blood to the working muscles, with oxygen present.<\/p>\n<p>You can go for hours using this energy system, because you have an unlimited source of fuel in your fat stores. Plus, the aerobic pathway can recover in a matter of seconds.<\/p>\n<div class=\"info\"><span class=\"img\"><\/span><\/p>\n<h3>Example Workout: Improve Your Endurance<\/p>\n<p>Work: Rest Ratio = 4:1<\/p>\n<p>(a) DB Swings 30s<\/p>\n<p>(b) DB Snatches 30s<\/p>\n<p>(c) DB Renegade Row 30s<\/p>\n<p>(d) DB Squat to Push Press 30s<\/p>\n<p>Rest for 30s<\/p>\n<p>Rounds: 3-4 times <\/h3>\n<\/div>\n<h2><b>Metabolic Conditioning for Fat Loss<\/b><\/h2>\n<p>You must be wondering\u2026<\/p>\n<p><b><i>\u201cWhat if I don\u2019t want to be a sprinter, weightlifting champion or marathoner? I just want to lose fat and get lean fast.\u201d <\/i><\/b>\u2013 said my client yesterday.<\/p>\n<p>This is where MetCon gets really awesome.<\/p>\n<p>What the most effective form of metabolic conditioning for fat loss training?<\/p>\n<p><b>By<\/b>\u00a0<b>combining different energy systems in a mix of short and long duration intervals, we can optimize energy production and maximize the after burn effect.<\/b><\/p>\n<p>Here\u2019s the cool thing:<\/p>\n<p>You burn more calories,\u00a0increase the after burn and EPOC effect, sweat buckets \u00a0and get maximum results without going anywhere near a treadmill, bike or elliptical.<\/p>\n<p>We manipulate the work to rest period and change it to 1:2 OR 3:1. Check out the workouts below and this will make more sense.<\/p>\n<p><b>Try a MetCon Workout Instead of Boring Intervals<\/b><\/p>\n<p>Do each of these workouts once per week, as a replacement for your intervals.<\/p>\n<div class=\"success\"><span class=\"img\"><\/span><\/p>\n<h3>Day A Workout<\/p>\n<p>Work to Rest Period: 1:2 (20s:40s)<\/p>\n<p>(a) Burpees 20s, Rest 40s<\/p>\n<p>(b) Jumping Jacks 20s, Rest 40s<\/p>\n<p>(c) Spiderman Push Ups 20s, Rest 40s<\/p>\n<p>(d) Jump Squats 20s, Rest 40s<\/p>\n<p>Repeat 2-3 times<\/h3>\n<\/div>\n<div class=\"success\"><span class=\"img\"><\/span><\/p>\n<h3>Day B Workout<\/p>\n<p>Work to Rest Period: 3:1 (45s:15s)<\/p>\n<p>(a) Walk out to Push Up 45s, Rest 15s<\/p>\n<p>(b) Front Squat to Push Press 45s, Rest 15s<\/p>\n<p>(c) Chin Ups 45s, Rest 15s<\/p>\n<p>(d) Jump Rope 45s, Rest 15s<\/p>\n<p>Rest 60s then repeat 2-3 times <\/h3>\n<\/div>\n<h3><b>3 Big Takeaways<\/b><\/h3>\n<p>Since you&#8217;ve read this far &#8211; first of all thank you for being awesome! And&#8230; here&#8217;s the top 3 takeaways:<\/p>\n<p>1. Bring the intensity and go hard with every interval<\/p>\n<p>2. The rest is just as important as the interval itself. Time it, enjoy it.<\/p>\n<p>3. Use a load that\u2019s challenging without comprising your form<\/p>\n<p>Have you done a metabolic conditioning workout or class? Was it good, bad or downright scary? Share your war stories in the comments box below.<\/p>\n<p>If you want 6 FREE Bodyweight Workouts that use principles of metabolic conditioning for faster fat loss, check it out here:<\/p>\n<p><strong>==&gt; <span style=\"color: rgb(0, 0, 255);\"><a href=\"https:\/\/fatlossaccelerators.clickfunnels.com\/4-minute-routines\"><span style=\"color: rgb(0, 0, 255);\">Grab Your 6 FREE Bodyweight\u00a0routines here<\/span><\/a><\/span><\/strong><\/p>\n<p>Bring on MCT!<\/p>\n<p>&nbsp;<\/p>\n<p>Kate &#8220;KV&#8221; Vidulich<\/p>\n<p>PS.\u00a0In the next post, we\u2019ll talk about how to incorporate a combination of these workouts into YOUR fat loss program.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>You already know metabolic resistance training is the fast track to fat loss. Did you know, that combined with metabolic conditioning, it\u2019s also the best way to improve your athletic<\/p>\n","protected":false},"author":1,"featured_media":3637,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[164,10,173,176,174,175],"class_list":["post-3598","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fat-loss-workouts","tag-best-metabolic-workouts","tag-fat-loss-workouts-2","tag-how-to-metabolic-conditioning","tag-metabolic-conditioning-for-fat-loss","tag-metcon","tag-metcon-workout"],"aioseo_notices":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Metabolic Conditioning for Fat Loss -<\/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\/how-to-metabolic-conditioning\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Metabolic Conditioning for Fat Loss -\" \/>\n<meta property=\"og:description\" content=\"You already know metabolic resistance training is the fast track to fat loss. 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