Are you experiencing the AFTERBURN?

I would love to read what you would suggest for interval training. I’ve been adding this more and more to my fitness routine and always look for new ideas.

Great information Joel! Enjoying every article. Keep it up and massive thanks!

Yes, would love some sample interval training workouts. I’ve heard about the benefits for a while now, but I’m not quite sure where to start. Great article, thanks Joel!

I’m very interested to hear about the interval training workouts and the metabolic resistance training workouts – my wife has been struggling with weight loss for years even though she goes to the gym 3 or 4 times a week. Obviously, she’s not doing to right type of workout, and I would like to provide her with some effective workout plans…

Could I get a definition of “metabolic resistance training”?
Thanks

I am interested in interval training and ways that I can mix it up and keep exercising fun.

Hi Joel,

After a very long time of losing weight very slowly (never more than a pound a week), I tried a metabolic resistance workout 2 times with a couple days off in between. It was a real challenge for me but I understand the power behind it. I lost 3.8 pounds that week!

Thanks!

So can you elaborate on what a “cardio with weights” session might look like? I’m assuming lighter weights with higher reps, little rest between sets?

Keep it going, Joel! The word is slowly getting around about the benefits of interval training, but there are still too many people in too many gyms/health centres persisting with slow/steady state cardio. Perhaps it should be the instructors/trainers who need to listen and learn!!
Have a good weekend.

I’ve done some interval training. I agree it is the fastest way to lose fat I have seen, especially if you’re 40 or older. Looking forward to finding out about the metabolic resistance training.

Great post Joel! I am a actor/athlete/model/trainer and when I need to get in cover shape metabolic resistance and intervals are the only way to go to achieve the ultra lean look. Check out my last post on my Vlog Smitsbrothers.tv called “Glorious Day: Tempo Runs”. This is basically intervals at its best! I trained with the Canadian National Bobsleigh Team and this is one of my workouts that I would perform in between my intense lifting days!
Chris Smits

I have been doing intervals for the past year and love the results I’ve had! I actually look forward to getting on the treadmill and knowing that I don’t have to be on there for an hour to work up a good sweat and have great results!

I’m always looking for new ways to do HIIT. I would love to have your routines.
What is metabolic resitance training?

i love interval training! especially since it’s so quick and so effective, i actually feel like i’ve worked out when i’m done, i could walk for hours and not break a sweat, i am interested to find out more about this metabolic resistance training, sounds like a combination of intervals and resistance, so could effectively make my workouts even quicker by combining them?….i am watching this space…

I do 25min on the elliptical. Level 8. 2min warm up and than 1 min at 85-90 rpm, 1min30 “rest” at 45rpm to 50 and I alternate that 1 min between doing it fw and backwards.

Joel;
I loved this little article, and am looking forward to reading about how your metabolic resistance training went. I am amazed by how much fatloss I’ve experienced since going to interval (HIIT) training, rather then hours of slow-go cardio. It’s hard to get used to, but once I conditioned my body, I get greater satisfaction from the HIIT workouts, and it’s over faster, so it’s not interrupting the other parts of my life, and never boring. Please post your metabolic resistance training suggestions as soon as possible so we can try it and comment on our results!

I also would like to know ideas about interval training. I use the speed interval programme on the bike at the gym- as well as some subsetting of body weight exercises such as squats, push ups etc.. is this sufficient?
Sometimes I do 20 jumping jacks then the exercise then repeat this again for 3 sets.. again is this sufficient?

wow, interval training does seem to be the way to go. Hey I was just wondering, not only do I want to lose body fat but I also would like to gain muscle.. how would you propose I do that?

Very interesting! Can’t wait to hear more!

Been doing this for a while now, with kettlebells, suing swings, snatches and complexes in interval style. The change in my body composition is remarkable, despite the fact that I am 55 years old and already have over 30 years experience with endurance and resistance training, so it isn’t just a novice “training effect”. I will through some HIIT in there every so often as well, as a change-up, but , along with sound nutrition, I am convinced by my own experience, that this is the way to go.

I want to get that “afterburn”. I’m sick and tired of exercising for years with no real results.

Joel, I love how you explain everything so clearly. I think that I’ve been doing it all wrong because I never got it before. No one explained it in plain ENGLISH! I love reading your comments….they motivate me so much that I want to exercise right after I’m done reading. :)

Thank you soooooo much.

You have really changed my knowledge to this cliche phrase “Exercise is more important than what you eat. Exercise hard and eat whatever you want. You’ll burn what you ate.”

Yeah, right!!!

I do interval training now but what is metabolic resistance training?

wow! I knew that quite some time ago and I can tell you that what joel say is definitely 100% the truth.

Anyway,great stuff Joel, will be following you always ;) thanks for showing everyone that slow cardio SUCKS! :D

interval training really does make sense and a great plus is that it takes any monotony out of it – time flies!
would love to hear more about metabolic resistance training, what exactly is it – a “sample” workout would be great! thanks!

great stuff man! HIIT is the bomb; would love to hear more about metabolic resistance training

Joel, I am in the US ARMY and we constantly are doing interval training for PT in the mornings. We do an exercise named “60/120′s” which is sprinting hard as you can for 60 seconds and then slow job of 120 seconds or 2 minutes. I am in the best shape of my life, and for once I can walk down the street and notice the girls glancing my way! Your information is not only helpful buts its 100% accurate!!! Thank for your insight Joel.

You are doing a great service to your fellow humans out here; thanks, and keep up the good work.

I have been doing “slow-go” cardio for the longest time (years) and did not see any real changes happening with my body. I have now started interval training during these last couple of weeks and I am already seeing results. It is AMAZING! LOVE IT!
I would definitely love to see your exercises.
Would you recommend metabolic resistance training alternated with interval training?
Thanks for all the great info, Joel.

Good stuff Joel,

I knew Interval Training was good, but I didn’t realise it was that good!!

How often do you do Interval Training and Metabolic Weight training? I’d love to see some examples of Metabolic Weight training

well i’m just back from the gym having done a brill interval training session.

On the treadmill I did -
5min warm up – 6.5 mile/hr
30secs 8.5 mile/hr
90secs 6 mile/hr
total of 8 intervals
5 min cool down
Total – 26mins

Then I did 12 mins on the rowing machine
30secs fast as I could go
30sec recovery
total 12 intervals

I love the feeling after. The fact I have pushed myself as hard as I can go and I am dripping with sweat is so satisfying!

so glad the research supports what i am doing. Interval training and weight lifting are def the way forward!!

luv gillo xoxoxoxoxo

ps on day 4 of cheat your way thin programme. going well. there is life without carbs. altho missing fruit and oatmeal. roll on day 7 to reintroduce these into my diet.
pps my stomach is the flattest its ever been and its only day 4 woo-hoo!!

I have added this to my workout as well, and have seen good results! It’s short, intense, anything but boring, and makes you sweat hard! I love it!

Last night after doing a 30 minute circuit of “metabolic resistance training”, I slugged out 8 minutes of interval training on the eliptical trainer. Sweat was poring down my face and stinging my eyes…must more so that steady cardio. I feel so energized this morning. I can’t wait for my next workout!

Hey for my interval training can i take it as far as sprinting real hard for a minute then jog for a minute, and still have it work?

Does that mean that I do a regular cardo workout but hold weights in my hand and it will make it a cardio resistance workout?

I would be very interested in seeing a workout of metabolic resitance training. I do weight training but prefer circuits – is that similar? I already do intervals as often as I can. Can’t wait to see what you come up with.

SHARE!! I was doing these trainings before, but not quite the intensity you recommend. In the past week I have noticed such a difference by following your recommendations!

I have been doing intervals on the elliptical (8 intervals for 20 minutes) for 3 weeks in addition to strength training with big movements and big weights all of this 4 times a week and, zero results. No amount of working out will make up for a crappy diet, I’m proof of that! I think that should be touched on…diet is 85% of all this.

Joel,
I agree 100%. I do the interval cardio religiously but I could sure use a ferw of those metabolic resistance training circuits. That would put me over the top exercise wise. The hard part for me is the nutrition.

Loving the information Joel! I definitely feel the after burn after a high intensity interval training :) Looking forward to more updates!

Sounds great, I hate long boring cardio anyways, but what about Bodybuilding Training? I train 4 days a week Bodybuilding style weight lifting (Sun/Tue/Thur/Fri – 4 day split, 6PM training) and do HIiT Cardio 3-4 days per week in the AM (was before Meal 1, but now after Meal 1 after reading your article). I am training for my first show this October, and don’t want to do metabolic resistance training, I want to keep my bodybuilding routine going as it is working great for me. As long as I have HIiT Cardio going too, is that fine? Thx for the posts – keep ‘em coming.

Hi, Great info to keep me motivated. I would really appreciate any suggested interval training suggestions as I don’t know where to begin. Keep the info coming please!

Thanks for the information on both of these types of training. I never knew what metabolic resistance training was before, and I would love to get some ideas for workouts!

You actually a great service to us all. One thing is someone just saying that it works better. Other completely different thing is having studies to prove it.
I really enjoy your articles. Keep up the excellent work please

I always read all your information. I would love some sample workouts. Thanks,

Brandie

Im not a fan of circuit training, however, with the information you gave today, Im ready to change my attitude if its going to accelerate my fat loss. Losing weight is one thing but to make that weight fat…Im in!

Thanks

Thank you. This is all very informative and helpful advice.

I’m all for working out for shorter periods and interval training sounds like the best way to get a great workout in less time. I’m giving it a try!

Hey Joel. Great info and spot on. Been doing HIIT plus resistance training for several years (starting witih Body for Life back in 2004). This combination was absolutely key to the fat loss. I have recently added an endurance component with both biking and running as I train for marathons and adventure races (essentially triathlons in the mountains), and while not targeting fat loss the same way as HIIT, the endurance gains have been dramatic allowing me to workout harder and when necessary longer. My other big goal is to pack on some serious muscle while achieving/retaining single digit bodyfat %. I hear alot of mixed messages about the ability to burn fat while gaining muscle and have read a ton of articles on the subject. Not an easy thing to do, but with the right combination of diet and exercises, certainly possible.

Looking forward to your proposed HIIT and metabolic resistance exercise plans. I also have the ones from your deluxe CheatYourWayThin Plan. Nice combination of circuits btw. On Day 5 of your program now — been a bit of a challenge at first being so carb deprived with high activity level, but have adjusted and can already tell I have progressed as I have felt my my shape changing — although really looking forward to Sunday and re-introducing some carbs in the diet. Right now my workout routine consists of several HIIT cardio (fast 400m run, followed by slow jog 400m, etc; also similar work on the bike, and some great jump rope exercises), some longer slower jogging, and weight training (currently using escalating density training — Jon Benson’s program, although have also used Staley’s method — I tend to cycle with other lifting programs as well throughout the year. I like EDT because it really is a combination of HIIT and heavy resistance training all in one).

In any event, whether in this post or another, would love to hear your thoughts on combination of diet and exercises to not only target fat loss, but experience muscle growth (or maybe you prefer cycling phases rather than trying to achieve during the same period), as well as an effecitve combination fo HIIT and lifting program to achieve these goals.

Thanks and keep the info and support coming!

I love the idea of working out for 15-20 mins instead of 45 mins a day. Some days it’s hard to fit in 45 minutes of training. I’m looking forward to your post this weekend!

Jessica

Hi Joel….thanks for your advice about interval training, I am already a fan of this because I get so bored with steady same pace training. But can you give me some examples of metabolic resistance training as I don’t really have a good picture of what you mean by this phrase or “cardio with weights”….do you mean running on a treadmill with weights or something else….I would really appreciate a few different examples of this as it will add some variety to my workouts….Annie

yes joel!

Would love to here this cutting edge info?

And i defo think i good mix between all 3 (cardio, interval and recistance) is the key!

PLEASE share a detailed workout that describes what a metabolic resistance work out is….I understand the interval training….just not sure what the other is! Thanks for all of your info.! It is AWESOME! Pam

Bring it. Ready for metabolic and interval training. I would much rather workout smarter than harder.

That would be awesome i am always looking for new things!

I think you’ve more than established this fact by now backed by great research. However, it’s also apparent that people leverage steady state cardio for other reasons. Some people actually enjoying running – whether it be with friends or for competition. Others who have already achieved gains use it as a way to prime their body for early morning metabolism. Still others simply find it a valuable first step in getting active and / or reducing stress. I think it would be fair to point out these differences and move on.

Joel, I have the workouts you’re referring too and they are incredible. And they work excellently with the workouts you provided in the bonus upgrade package for eating plan. Looking forward to the workouts and next week’s post on Afterburn!

With regard to both workouts and priming phase how do you define low-carb? Is that less than 20 carbs/day or less than 40 carbs/day or is this no starch/refined carbs? Also is there any benefit in doing the priming phase for 2 weeks instead of one?

The stats are fantastic confirmation, however one of the principal benefits is stiil having some energy to share after the workout. You are not exhausted like what happens with straight cardio!!!

I have been sick for the last month now I have the the cheat your way thin program and now armed with these latest updates, I am looking forward to getting started. look forward to your next updates Joel.

Alan

I do lots of cross country biking…highways and sanded roads. up and down hills…does this fit into this type of training. I go a minimum of 12 miles an outing. between 13 and 15 mph on average.

I’m with you 100% on the efficiency of HIIT. Although I enjoy long distance jogging out in the nature (you couldn’t get me on a treadmill to do it!), I have practically given it up because it was too hard on my knees. 18-minute HIIT session does not seem to overload my knees and I feel as exhausted, if not more so, than after a 60-minute jog. However, I wanted to flag you on the quantification of the efficiency of HIIT over steady state cardio. Unfortunately I have not had a chance to read the original research paper myself, but Tom Venuto made an excellent post on the very same paper that you may want to check out here:
(http://www.burnthefatblog.com/archives/2008/04/steady_state_cardio_proven_5_x.php). It appears that the “9 times more” claim was something that the authors assumed to relate to the energy cost between the two types of training but it was not supported by the actual fat loss results. Actually, neither group lost practically any weight over the test period. So, Joel, could you please check the study out and clarify to your readers these often misquoted stats? The message is loud and clear: HIIT is more efficient but it’s not that easy to measure by how much. -Thanks for these great posts!

Turbulence Training from Craig Ballantyne & Zach Evenesh’s program et vous ROCKs!! >>Speed work followed by deccelarations(to Jog) then hiit(it)again. Awesome poly-chain/metabolic resistance training created.

Thank you Joel for putting it all together w/—>>these quys mentioned, as well as–>>your clear ways to keep optimal met. training going 24/7 with your CTL.
Way to bring-it!! No doubt.

Thanks for the info, can’t wait to see the workouts.

Thank you Joel, I am learning soooo much from you and I eagerly await all of your updates. I have lost 101 lbs. over the past year but I still have a high body fat%, I did not do very much exercising while losing (which I really regret!). But I was so very out of shape. Recently I had started walking on my treadmill but I had to constantly slow down to rest every so often, I guess my body was helping me without me knowing it ; ) Keep up the great service you are doing by sharing your knowledge. You are such a great inspiration, I said it before and I will say it again…YOU ROCK!!!

I just started HIIT … I could cruise along with my (very) slow jog forever … and I thought I was doing a good thing. I would jog a few times a week for 90 minutes or more, keeping my heart rate between 65-85% of max … though truly, it was always closer to the 65%. I tried HIIT and wow! I felt like I had had a WORKOUT after 20 minutes. And I lost a pound the next day. I am super-interested in the metabolic workout as I know I need to do weights, but I am not willing to spend more than 30 minutes or so lifting. I want short and intense – help me out!

i added some tabatta training then continuous, and i am on a low carb diet all the week , then i have a cheat day on Sunday in order to raise up the leptin hormone , and waken up my metabolism, it seems working :) and i have to loose 2 % more to achieve my goal , which is 6 %

Fascinating STUFF!!!!! I can’t wait to hear about your new training programs.
CCC

Thank you Joel for the wonderful very educative articles.
I agree that wgts with cardio is the way to go and it makes exercising so much more fun, you don’t watch the timer go by every single minute, like with boring long aerobic sessions.
Can’t wait for the samples of workouts!

Personally I have never practiced any of these methods. However it seems as though you would need to be wearing a stop watch or timer at first to make sure you are getting that full minute of HI and then 30 sec of LI. as a beginner how do you start this process, something easy and not so mind taxing counting time that you miss the benefit of the actual exercise. For the record I do not run/jog for physical reasons, however I can rollerblade can this be used in that same model?

Can’t wait to hear more about to metabolic resistance training. I need all the help I can get! I actually managed to get up early enough yesterday morning to do HIIT, but not today.

The exercise example you gave in the Cheat Your Self Thin was very helpful for me. I do a little routine that I can do in the comfort of home and for me it works. I can add weights to do with it and see how that goes. Your Plan is wonderful. I am now 2 inches less on my waist. Every thing you give us adds up to helping get where we need to be. I am a Diabetic and although I do the small meals it was not doing much for me. I had started working on a plan myself, but then You came Joel and things are really looking better. Thanks for sharing, not thinking about making money and taking time to give us great information.

I’m a believer! Would love some example workouts of metabolic resistance training!

Great Article. Love that you posted the studies to back up your claims. Can’t wait for your sample training sessions.

@TRogers –

BTW, I still do 1-2 long cardio’s as well – making sure to cover all my bases.