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.

I just added the HIIT 3 days ago after reading the blog to my cardio routine that I have been doing for over 6 months. I started sweating without getting exhausted and could feel the burn through out the day. My energy level has gone up too. Thanks Joel!!!

@Maria - Brittain,I roller-ski as my primary form for aerobic- distance-work, for its low impact quality.
>> Whether I go w/or w/o watch I make sure to go maXimum-medium-moderate- exertion in attainable sequences. If that is useful. (I)hope it is.

I would agree with you Joel, both types of workout are awesome and it’s mostly how I train now. I also do a heavy lifting workouts quite often to complement my overall workout.

I’m so happy that you are sharing this info Joel, this is how I train all my clients and myself, and after reading some of the earlier posts, I realize that a lot of people don’t have this info yet.

I am amazed that I still get clients that think they should work in the “fat zone”, which is a bunch of bull, but we need to get people to understand that it doesn’t work. Thanks for spreading the word!

Excellent info! Its always nice to have something you believe in so firmly validated by science!

As a former distance runner, doing lot of marathons; I now focus on interval workouts. I have more energy, less pain and less boredom. Its easier to get motivated to go do the interval workout ,than trying to plan for a 2+ hour training run.

Joel,

I can truly attest to the fact that the results of high intensity work outs far supersede those of slow cardio. I used to do slow cardio and with all my dieting I would loose a little weight and just could not go further. Now with the high intensity work outs accompanied with my new found way of eating I am finally getting the results I have wanted.
Thank you soooo much!! I look forward to getting your next update and some sample exercises.

Joel, I am a personal trainer and i myself had such a similar situation to your story! I love everything you have taught so far, and I do already implement these training techniques with myself, and my clients and it definetly works, i love the way you explain everything so i quote you often :) thank you for all of your help and I am excited to hear some more examples!

Hey Joel
Cheers for supplying all this information - I personally am only 16 and dont have a job so i cant afford the expensive programmes available on the internet, so an added thanks for doing this (Y)
I am big into learning about fitness and can happily talk about muscle building or fat loss for hours on end, Ive read almost all the free fat burn stuff I can find on the internet and after trying a bit of each, despite this being the hardest style you get maximum results. So your totally bang on dude.

When I first started going to gym I often wondered about the people I saw everyday who spent so much time on the cardio equipment - elliptical trainers, treadmills, bikes, steppers and rowing machines. Some people where spending 1 to 2 hours here, never going never the weight room, and they never changed shape! I was new to gym, knew nothing, but I was following the BFL program out of my book, and I just did what Bill Phillips said, which is where I heard about HIIT. I’ve used it ever since, and soon my body changed shape in a very pleasing way compared to all those “cardio”junkies, so I know it works! Would love to see your routines for variety, Joel!

Joel,

I love the supportive research that you included with this article. People are so focused on the “research” and “proof” of everything, that sometimes they end up turning a blind eye to the real-life results that they see in front of them.

I personally am even more in favor of metabolic resistance training, especially in the form of barbell complexes or kettlebell circuits. Interval training is great too, but even then I rarely do just sprint. I generally will peroform sled or prowler pushes instead. Or I will combine weights with an interval training.

For anybody interested, an example of a workout I have done in the past is:
At least 2 people are needed. One person performs circuit, one is in the truck.
Hang Clean x 5 w/ 135-185lbs, immediately followed by a truck push for 20-40 yards. Slowly walk the truck back (sometimes have the person in the drivers seat drive the truck back). Switch people. If this was just a GPP workout, we generally we did no less than 5, but no more than 10 sets. If it was in addition to a weights workout, we would do about 3-5 sets depending on energy levels.

About a year ago I changed my workout to metobolic resistance training and am happy with the results. I used to be very careful to rest between each set. Now I don’t rest between each set and can see great results. I have more definition to my muscles.

Interval trining is all ive done for about 3 years with my weight taining. Its the only way i train. I work up a great sweat. I thing its fun and the only way to train.

I’ve been on Cheat Yourself Thin for a week and have lost six pounds (mostly water weight, of course). Soon we’ll see if I do my usual when I start a new diet program: lose ten pounds and then plateau for literally years. I’m hoping you are right about the cheat method preventing plateaus! How about exercise suggestions for people with physical limitations? I am 68, and do two weekly two-hour sessions of Exercise and Cancer Recovery (seven AND two-year survivor). I walk about an hour on other days. I have a heart condition, so I can’t do high-impact, high-stress exercise.

Both metabolic resistance and interval training examples are interesting to me. I typically just run for fat control and use small weights for lean muscle build. I am very interested in how to improve my routine. Particularly if I can burn up to 9 times more fat in the same amount time.

Masn I need to know example of this type of exercises

A few years ago I found a program called “The Firm” which exercises cardio with weights. I would do it in the winter, then in the summer abandon it for my running. Maybe I should go back to it.

I love interval training, so I will look forward to your ideas, because to be effective they say you have to change very often, right?The best part is that it seems so fast and less boring.
thanks
josephine

OK . . . good article . . . but as always . . . balance and perspective are important.

STUDY RESULTS MEAN NOTHING. You really have to read the actual study AND the opinions of those who criticize it . . . not just the glowing accolades of someone who is using the study to prove a point.

AFTERBURN MEANS NOTHING. Afterburn, smashterburn . . . who cares? It’s all about calories in versus calories out. If you get that 38 hour afterburn but also get a huge case of the munchies and overeat . . . good bye benefit.

The mind is the strongest muscle. Use it.

Hi Joel, Thank you for all the great info. I would like to know more about metabolic resistance training. I do Interval Training simply because running aimlessly bores me to death. I’ve never tried metabolic resistance training though, and would like to give it a shot. Thanks,

ENOUGH SAID: LETS HEAR ABOUT IT

Believe it or not, I actually enjoy my low intensity cycling, swimming, and walking..mostly because it’s in the countryside, and I find it relaxing. But you are absolutely right about it doing nothing to burn fat. I do all the right things food wise, and could never understand - and nor could my friends - how I could still be fat despite the amount of exercise I get. Well now I know, and I would just LOVE some advice on high intensity interval exercising.

I’ve been trying to add interval training (sprinting then walking) into my exercise scheduel. Is this the type of interval training that produces the results indicated above? I’m interested in learning additional forms to incorporate.

I am stoked about the exercise some examples would be great!!!!!

What great information! Can’t wait to see what interval training ideas you have next week! Thanks!

@misledtoe -

Actually that is how I had been doing it without realizing that was actually a method. I just need to increase how many days I do this though. Thank you!

@Mary Jo -
Quote from the article:
“As mentioned in my previous post, metabolic resistance training is simply “cardio with weights”, “

Hi Joel recently I was doing workout with moderate weights with a short rest period (no more of 30 seconds) combining two pairs of exercise one inmediately after other for the mayor bodyparts (chest, back and legs) and three consecutive exercise when I work arms and shoulder. I do set of 8 reps. can I consider this way of workout some similar to Metabolic resistance training?? Thank you from Venezuela

Joel,

How much afterburn do you get from a traditional resistance training workout? I usually perform the lifting of 8-10 reps in 30 -45 secs and rest for 30 sec to a minute. Isn’t that a similar to doing intervals? I know especially on leg days my heart rate is pumping.

hi joel i do HIIT training 3 days a week along with ab work & weights on those days & do cardio on 3 days,(running,cycling & rowing)so i know it works well,looking forward to hearing more what you have to say.cheers

Joel, I’m looking forward to your interval training samples very much. Thanks for all the great information! Ina

I would be most interested in some samples of each kind of workout. At present, I am doing a 10 min warm up with an hour of weight training, then a 15 to 20 min interval - rest one minute (15 min pace), then sprint for 1 min (7 min pace - which is a sprint forme:) it does indeed get the metabolism up -

Thank you SO much for referencing the research studies in this post! These are so good to have when talking to those who balk at changing their familiar exercise habits to try something new, even when the old way isn’t working.

Hi Joel.. I learned about interval training about a year ago and that’s all i do now. I ride the bike, 4 mins at 70 RPM, then rotate every other minute from there at 100 RPMs. about 7 intervals. By then I’m pooped! I couldn’t imagine doing slow cardio ever again. It’s so nice to be done with cardio in 20 mins.

I am also really interested to hear more about metabolic resistance training. So I look forward to hearing your thoughts after your workout with your guru friend.

I have a question about your treat your way thin program. The first week and a half is low carb. What exactly is low carb? Can we eat any type of carb, but just not much, or none at all?

Hi,
I’m working with a trainer and working like crazy but still not getting the results I want! Love some more tips

Jules

Cool, thanks for sharing. I’ve been trying to burn an average of 5,000 calories a day, not quite there yet though - Been doing it through walking everyday and the gym 3x a week.

I really love to swimm, i might say that´s the only exercise I enjoy…
Is it possible to make either metabolic resistance training or interval training in the swimmingpool?

Thanks!

Originally Posted By JohnOK . . . good article . . . but as always . . . balance and perspective are important.

STUDY RESULTS MEAN NOTHING. You really have to read the actual study AND the opinions of those who criticize it . . . not just the glowing accolades of someone who is using the study to prove a point.

AFTERBURN MEANS NOTHING. Afterburn, smashterburn . . . who cares? It’s all about calories in versus calories out. If you get that 38 hour afterburn but also get a huge case of the munchies and overeat . . . good bye benefit.

The mind is the strongest muscle. Use it.

Why do you keep coming here if you are not interested in hearing someone elses views but your own?

Everyone knows that “The mind is the strongest muscle” and that’s exactly why we come here…..to learn! We’re smart enough to have an opened mind and willing to learn something new.

I’m here to hopefully finally see some results and to hopefully no longer have a problem with will power, which is my biggest problem!

Enough said!

I certainly need some new ideas when it comes to metabolic resistance training. I find this to be the most challenging type of workout and now I am confident that it will pay off.

It would be nice to rotate between routines to combat boredom and plateaus. =D

Thanks for the info, Joel! I am very familiar with the interval training and have heard about the increased fat loss as a result of using IT. But I am less familiar with “metabolic resistance training.” Can you give an example? Several years ago I did an aerobic workout that used weights (3 to 8 lbs), but then I read that such a workout placed too much stress on the joints and that the use of weights during an aerobic routine was not controlled enough and could lead to injury. Perhaps that is something all together different. Look forward to hearing more about it and getting some sample routines! THANKS! Cathie

Great update. Is there any more recent studies that are withtrained athletes?
Keep up the good work. BTW what do you think /comment on the Zone diet? Any thoughts on how this fits in with you work? Plus and minus???
Thanks again
JR

Nine times. That is freaky.

“Cardio with weight” is the perfect way to describe it!

Here is a short description of how I do this for myself and clients:
I don’t drop weight and add reps, i’m trying to keep the intensity high! it’s all about this “Active Rest” thing… you do a high intensity set of biceps and your next set (and by next, i mean no rest) is jumping squats. Guess what? You’re “activley resting” your uppper body while doing a lower body (and cardio) set. I usually alternate between upper/lower body and opposing muscle groups. This is not an easy workout! But you can get so much more done and actually sustain a hard workout for a longer period of time by breaking it up like this… and the research supports the results!

Here is an example: (this probably wouldn’t even take 10 min)
1 set bicep curls (front)
1 set tricep press
1 min jumping squats

1 set hammer curls
1 set dips
1 min jumping split squats :)

1 set bicep curls (natural turnout)
1 set skull crushers
1 min step ups (30 sec each side)

If you want to increase the intensity, you could do 1 min of the same or similar exercise between each upper body set. If you need to decrease the intenstity, you could do 30 sec instead of 1 min.

An additional benefit of interval training is that it builds the heart muscle, as compared and contrasted to chronic aerobics, which are catabolic.
Also, if you were training for an endurance run, it’s a paradox, but short cardio with sprint intervals would be better preparation.
I’m 54 (with some atherosclerosis), yet sail through exercise ECG-stress-tests.

I incorperate at least 20-30 mins of interval cardio in every workout and yes it does work

Love the effects of interval training. Been doing it for a while now, and works out great.
Can slow-go cardio be done on rest days just to burn a few extra calories or should rest days really be rest days?

There is always great information in every one of your articles! Thanks!

I read about interval training but what exactly is metabolic resistance training? Weights with cardio? I would love to find out more.

@Brittain Cephas - Your entirely welcome.
As you increase frequency of roller-blading in high to lower intensity range. Addition of free weights on off-aerobic days can be used in same manner for leg,core-upperbody work as well. Best on your attainable goal training..

I would love some information on effective interval training. I am always looking for new ways to intensify my workouts.

Joel,
I’m excited to hear more about metabolic resistance training and intervals used together! Is this similar to the FYM workouts that Holly has put together? Either way, I am very interested to see some example workouts - will you have something for beginners for my husband and me? We’re both over 40 and have had serious back problems, so that’s a big concern when beginning a new activity at this point - and we both have a considerable amount of weight to lose. We both want to do this but we also want to be safe with it and work up to our former strength. We’ve been sidelined for some time now and don’t want to make a mistake that causes a setback (back healthwise). Looking forward to hearing/seeing more!

I can’t wait for the next steps! I need to know the best things to do, hopefully without a gym. Excellent article and I like that you have resources to back you up. Are there studies that contradict them? Hope not! I need some GOOD advise, not more flash-in-the-pan.

Hey everyone. I have recently been doing both metabolic resistance training and HIIT or High Intensity Intervals Training (really mixed interval aerobic) for a short while now and I noticed huge improvements in fat los and my ability to recover more quickly. These training methods are most effective for FAT BURNING!

Firstly, both methods are a lot less stressful on your body, while offering maximum benefit in a shorter period of time — what more could you ask for?

For HIIT Training, you can choose your favourite cardio exercise (bike, treadmill, jogging/running, swimming etc and just do the following. Keep in mind that high intensity is whatever level of intensity gets you to about 8-9 /10.

2 min warm up (moderate intensity)
30 sec high intensity, then 60 sec moderate (what Joel calls active recovery)
x2
45 sec high intensity, then 90 sec moderate intensity / recovery
x2
60 sec high intensity, then 120 sec moderate intensity / recovery
x2
2 min cool down (moderate intensity)

Metobolic Resistance Training is using your favourite weight training program to make you break out in a sweat. Personally I do 1 set of 8-12 reps using the maximum weight I can do without reaching failure by the 10th rep. (Everyone will tell you a different strategy for max benefit and the exact how to’s on the positive and negative spectrums of weight training). THEN, you move on to the weight resistance exercise with little rest inbetween. The idea is you keepi working from one to the next, allowing your body 30-60 sec recovery before the next exercise, thus creating a cardio effect. You WILL burn a sweat if you are using the proper weight, lifting effectively and not wasting time between exercises. Focus on the MAJOR muscle groups and the smaller ones will also benefit.

My HIT workout is less than 18 min and my weight training workout is about 20 min. Most of the gurus out there are saying pretty much the same thing. REMEMBER: These methods are most effective for FAT BURNING. Weight Training methods vary, depending on what your goal is.

Hi, Joel.
You are inspiring me to try getting some exercise into my life, but it is difficult for me. I am 63 and have arthritis in my hips. My right one especially is often very painful and it’s a challenge for me to even do physio stretches. My right quad is very weak (for instance, getting into a car I have to lift the leg with my hand, and I can only step up stairs on my left foot). I am trying your diet regime, but I don’t know how to get the high-intensity exercise that you recommend.

Best interval training???

WINDSPRINTS!!!

Great resistance training would be supersets. Superset your squats with your benchpress, you deadlifts with bent over rows. Superset everything!!! I feel like I’ve ran a sub 4 minute mile after my workouts.

I’m 31 years old, 5′6″ and 163lbs. I’m down from 179 in 3 months. I know 5′6 163 sounds little. I’m working out with 245 on bench press not to mention supersetting with squats. In short, I’ve managed to get leaner, stronger, and lighter in 3 months with these types of trainings and a hardcore diet. I’m completely shredded now and my wife loves it. My wife had a baby 3 months ago and has lost 51lbs since working out with me. She nearly has a 6 pack after just giving birth!! Oh yeah, I ate a whole pizza last Saturday!!!!!!!!

What about just high intensity training period. Lets say go 20-30 minutes at a hard effort and forget the recovery if you can. If you do this say on a bike or a treadmill, you will get a tremendous afterburn and maybe even more effective than throwing in the intervals. Of course, this is probably for people who can already handle intervals without a problem Or at least, make the high intensity intervals longer and longer until the whole workout is high intentisy. Dave

Well, his article is more interesting that the last one. I’m really impressed with your issues, and I’d really like to do them.
I want to gain muscular mass while losing body fat in order to get ripped.
If this works so well, I’m going to share this system with all my friends that wnat the same thing: lose fat.
Greetings from Mexico, Man. Have a nice weekend

I have seen and tried inerval training (HIIT) before but would like to see what you have to say

Makes sense to me! Would love to see what you have to share

I’ve been on board with these types of workouts for about a year and a half and love doing them and the results I get. Would love to see some more workout options.

Great post! Another thing to note is that high intensity training is by far more fun than slow go aerobic training.
You really know the keys for fat loss, keep it like that man.
Greetings from mexico.

@Cindy - What did you do exactly? I would love to see that kind of loss for me.

Patty

Hi Joel!

Those last 3 posts give us the felling that steady state cardio is useless.
I mean, if you just do metabolic resistance training and interval training, wouldn’t be easy to be in overtraining?
1 year ago I got overtrained because of those high intensity training, even though my diet was fine. And guess what: loss of muscle was unavoidable.
Almost all bodybuilders mix both types of training, maybe to avoid what hit me in the past.
I think you should have mentioned about overtraining and stuffs like that.
What’s your opinion?

Thanks.

yeah man, those are great facts!!!

pleas give us examples for the metabolic resistance training

greetz
chris

@Pat - Hm that sounds weird Pat. Why are you doing high reps with low weight? There is significant calorie loss and taken too much of your time. Why not just go for a high yet liftable weight and u will get through it in at most ten repetitions in three sets? If you do a full body workout, it will take at most 2 hours… - -

Hi Joel,
My question is, to get absolutely rip when your body is already lean, will it be effective to do HIIT all the time to get absolutely shredded? Or do you have any professional advice about this?

Well I have learned something this morning. I am one of those unfortunate people who spends 1.5 hours at the gym only to spend the next day tired sore and lacking in energy, not to mention with very little change. I never new why but know I do. I have built up muscles but there is still too much fat over the top!
I enjoy running so Interval training should be my next stop.
I am loving the diet and have seen some good results, the varriety is great.
Many thanks.

I’m still stuck on “nine times the fat”! Very cool…

I agree with what you say Joel. I used to do this when I was in better shape. My problem is; I’m not in very good shape since I had radiation treatments a few months back for prostate cancer. There’s no way I can run full out for a minute or rest for just a minute between. Do you have any suggestions for someone just getting back in shape? Also, I can’t afford to go to a gym. Is it posible to do something at home. Thanks

Very interesting information. I’m all for less time and more efficency in workouts.
Look forward to hearing more…..

I am interested to see your examples of metabolic train ing. My only concern is for people with low fitness and the possibility of injury not to mention putting them off training if they feel like they’re going to die!!! Also whilst training for a figure comp there was no way towards the end that I could manage a high intensity session.

hey joel. currently trying out your diet plan after buying your e-book. i am still within the ‘priming’ phase. am very interested to know about metabolic resistance training; is it different from weight training? i attend body pump classes at my gym 2-3 times a week, as i heard that resistance training is better than slow go cardio any day. between these workouts at the gym, i do interval training (running outdoors) for about 1/2 hour twice a week. although i ate healthily and exercised in this manner before this, i still did not achieve my ideal body. that’s why i bought your e-book, in hopes of finally finding the solution to my constant battle with my weight. looking forward to your sample workouts!

Well I tried HIIT this morning and had to quit half way through and just continue at a slow go pace for the remaining time. I guess I just found out that I’m not in as good a shape as I thought I was in! :(

I will try again and again until I get better at it.

Can’t wait to read your next post!

I changed my workout on the Hydro rowing machine to your Basic 15 min MIT workout - and now I actually work up a sweat. I follow that with a 15 min dumbell workout. I do this on alternating days with my Curves workout. I had already lost the weight I wanted to, and I hope this will help keep it off. That isn’t easy when you are 56!

Ok, you are convincing me–I have been running an hour/day 5-6 days/week with out weight loss. Yes, ready to try something else!

I am an interval believer! Looking forward to some more workout ideas!

Afterburn sounds great. I hope I’m working out intensely enough to get that working for me!

Looking forward to some great examples of metabolic resistance training!

Thanks for all the great info Joel - going to be starting CYWT soon!

Karen :o)

Interval training is really great. I have been doing it for some time and it is so much easier to fit in , when you know you only have to go hard out (in intervals) for 10 -15 minutes. Then I usually do some light jogging or cycling. Am also a great believer in metabolic resistance training.It is never boring. I am 60 years and a lot fitter than many people 10 or more years younger.
Joel you are doing a fantastic service to everybody who cares about their
bodies.
Have been on the Cheat your way thin diet for 5 days and lost 2lb already! It was a bit hard to give up chocolate!

too enlightening.

Hi Joel,
A very interesting and timely post. I read an email from Nick Nilsson (Metabolic Surge, Muscle Explosion etc) yesterday that stated that he burnt out after two weeks of a program using pretty much only intensity resistance training techniques as he worked himself too hard. I certainly know how that feels. He also has recommended metabolic resistance training as a excellent tool. My understanding is that the difference is intensity training focusses on heavier weights, lower reps and progressing on weight, whereas metabolic resistance training is more focused on higher rep volume at a moderate weight and progressing on reps before increasing weight (density training). Would be great to get some clarity and your recommendations.

I currently use an approach which I think is metabolic resistance training where I use mainly compound and hybrid type exercises (as recommended by Mike Geary). To mix it up and avoid plateaus I use either Jon Benson’s 7 minute muscle approach or supersets and supercircuits with about 20 second rest periods. I train at about 60% of my max and focus on increasing reps and sets before increasing weight. I also use bodyweight Tabatas techniques on days I don’t go to the gym as well as GXP and interval training for cardio (elliptical trainer, skiping rope, hill and wind sprints). Would be great to know if this seems a reasonable approach as I have found personal trainers here in Hong Kong to be pretty awful (long, slow cardio, barbie doll weights, 5 minute rest between sets, terrible form….)

Wow, 8-10 intervals? I generally just do 5 or 6 intervals on the treadmill, going hard at 14km/h for one minute and then 8km/h for one minute with a incline of 2.0.

i’ve tried interval training myself and i really could see the BIG difference,

Thanks alot ..

Waiting for your next post ..

Hi there, I’m new to this site but so far have been really impressed with all your info.. Had been a ‘body-for-life’ follower for some years but never really giving it 100% effort. This year I decided to take a new approach to reach my health and fitness goals. with only 5 kilograms or so to lose, I started following a ’super-set’ plan similar to Mike Geary’s suggestions and have added a 6 to 8 minute interval session at the end of my weight training (3 days a week) and I had awesome results straight away! I chewed through some gruelling flat out sprints for 6 sessions and weighed in 2 kilo’s lighter at the end of 2 weeks. this type of training definately works; and it’s so quick! thanks for all your info Joel, you’re doing a great thing. I’ll be keeping an eye on your site from now on. Sandi, Australia.

Hey Joel,

Fantastic post mate. I have been using these 2 forms of training for some time in my own workouts and with my personal training clients.

HIIT can be pretty much any interval and it’s important for people not to get hung up on the details, saying one method is better than another. As you correctly explained, HIIT ot Interval Cardio/Training is simply a high intensity period followed by a rest/recovery period and then repeated for the desired time frame. Examples of this could be something like:

- 1 Minute Fast/1 Minute Easy
- 30 Seconds Fast/30 Seconds Easy
- 20 Seconds Fast/20 Seconds Easy

and/or you can increase the intensity even more by raising the level/speed/incline each interval. This is getting super tough and just five minutes of this either side of a 5 minute “warmup and cooldown” can really get the heart pumping if you are using a high enough level.

Pretty sure Vince DelMonte has some excellent examples of metabolic resistance training or “cardio with weights” in 6 Pack Quest and I use them pretty much all the time.

Using mainly compound exercises, it would look something like this, and you can also drop the rest to make it even harder:

1. Step Ups using a knee high step/bench (weight optional) - 15 reps each leg
2. Reverse Grip Lat Pulldown - 12-15 reps
3. Split Squats or Jumping Squats (weight optional) - 10-15 reps each leg
4. Plank - 1 Minute
5. Dumbbell Chest Press - 12-15 Reps

Do this as a small circuit with the following rest periods:
Set 1 - 60 Seconds
Set 2 - 45 Seconds
Set 3 - 30 Seconds
Set 4 - 15 Seconds (for the brave or very fit)

You can do variations of this workout as a straight body weight workout or with weights to really get the body moving and push it as hard as you want. I would be lucky if I worked out longer than 25-30 minutes as doing this metabolic style training, circuit training with or without weights is no doubt the most effective form of training I have come across for most people.

Steady state cardio still has a role to play, but you are correct in saying the afterburn effect is far superior. The goals determine the method and who doesn’t want to achieve more in less time. EDT by Charles Staley makes this program even tougher.

Great work man…

Regards, Clayton Webber.
Personal Trainer | Adelaide, Australia

Can you show us a suitable traning that fits this metabolic interval training on a video? I have no idea what kind of exercise we have to do. Thanks!

been doing interval high intensity training 4 4 weeks now one hour long session and 15 mins sessions after wieght training lost nearly 2 inches off my waist and 2% body fat hard work but well worth it

Finally a trainer who tells it like it is, and backs it up with real life case studies and references. No fuss, no nonsense, Can’t argue with the man!

Been waiting for this trainer for a while now.

Would love to see more workouts.

Cheat your way thin appreciation society, lol hahaha.

Thanks

Thanks Joel,
Having been a supporter of interval training for a long time now I can certainly espouse the benefits of the afterburn. I’m looking forward to seeing your sample workouts.

sample workouts would be great

Bring on the interval training workouts and the metabolic resistance training workouts. Lets see what you got for us to do , so we can feel the afterburn.

The afterburn must bee working!
4 kg lost in 2 weeks! Yay!
Not missing the carbs too much on Phase 1.
Very satisfying food with plenty of variety.
Looking forward to some sample MTWOs.
Lighter weights are something I think will help.
I used to get headaches after UBWOs… probably fading form and too heavy weights.
Our 11 year old son is still in hospital and I am managing to sleep alt nights at the hospital with him and eat right and train!
Thanks for the encouragement :-)
Thanks Joel

As you are well aware, there is not just one way to get results. Everyone is different. What works for one person may not work for the other. According to your Cheat your way thin plan, what you eat is 80% of how you get results, what you are doing in the gym is only about 10% and the rest is sleeping. That said, the 10% in the gym needs to be changed on a regular basis. When your body gets used to doing the same workout month after month, you won’t get results. Use all methods available and switch them up every 6 weeks.

@Brittain Cephas -
Blades are fine for this sort of work. Some safety gear is important as coordination drops a bit when you push up intensity.

You will need some way to gauge time reasonably well as you say, and it is worth learning to measure your heart rate. Chestband monitors as made by Polar and others are convenient. You don’t really need one (band may not be comfortable aside from expense). This link shows how to measure heart rate and find some guide on working heart rate levels.
http://en.wikipedia.org/wiki/Heart_rate#Target_heart_rate
Measure immediately after each ’segment’ (e.g. each interval) of the workout.
Measuring also 20s and one 1minute after you stop will show recovery rate which is also strongly fitness related.
Measure ‘resting heart rate’ lying down relaxed (on bed) for several minutes.
Both resting rate and recovery times will drop a lot as fitness increases.

Suggest:
Warmup to 45%HRMax or a little above and hold for several minutes (circa 120 heart rate).
Intervals (and HIIT) should be above 65%HRMax (circa 140 heart rate). Trained athletes would use 85%Max or a little more (90%…some can, not I).
Keep every interval at the same rate and duration. It is better to leave a little more recovery time between them than let the intensity drop (but keep the recovery times fixed for the complete set.

Needs a little mental toughness, this game. :)
Have fun. (…and ask here if my writing is not clear or the link info is puzzling)

I know there are a fair number of experienced athletes and trainers here. Input or critique from others is very welcome. (I’m not a pro or expert, just want good info available for people)

I have been doing these interval trainings and metabolic trainings but im stuck up wit belly fat and lose skin af ter losing 20kgs of weight,dont know what to do now :S,help please

Questions: Is it best not to use high resistant (Elliptical Trainer) when doing HIIT?

What about the weights for “metabolic resistance training”? Should they be light weights?

Nine times the fat loss is now burned into my brain, and as soon as you tell us what routine seems to work best for you this weekend I will try it out. I have lost a few pounds this week without the benefit of that, but typically I have not had real success for decades. In spite of a combination of weight lifting, Yoga movements and stretches, and Israeli Folk Dancing. And the occasional snorkle or boogie board day at the beach. And supplements. So I really want to give interval a try and maybe resistance interval training will suit me the best of all. And I certainly won’t mind a cheat day.

@Clayton -
Like your definition of intervals/hiit.

Intervals with descending recovery are well brutal; use them sometimes when I feel up to it.

Good post, thanks.

That’s intense. So are you saying circuit training is the way to go?

Thanks, Joel. I’m looking forward to what you have to say next week. I have spent my entire life overweight and trying to lose. I am very careful about my eating, and I use Craig Ballantyne’s Turbulence Training for my exercise. I definitely prefer intervals to slow cardio. I am at a plateau, and even though I mix up Craig’s TT workouts constantly, I can’t lose the last 25 pounds. It’s very frustrating. Keep up the good work for all of us.

I purchased the cywt program and am coming up on my first Low GI/GL day tomorrow. I’m confused on the carbs that are allowed only once per day, if I wanted to eat oatmeal, sweet potato and a whole wheat wrap, can I eat them all in 1 day or do I choose one (basically complex carb) per day and keep fruit and legumes as the main carb source.
thanks,
Sarah

Joel, I want to do this - can you post short videos showing us how? Also, I have a bad knee from a very old injury and cannot really sprint or run up and down stairs. Can you help with suggestions on how to do what you’re advising for us older folks with sore joints? Thanks!

Great Post, cant wait for the interval training workouts and the metabolic resistance training workouts. Lets see what you got for us to do , so we can feel the afterburn.

Have become convinced it is most helpful concerning weight loss, but still confused as to whether is as effective in increasing cardio-vascular fitness.

Joel, you’ve done it again. Just when i was losing motivation (having the flu sucks when i work out), you have shown me the way through yet again.

Joel, I’ve been reading your posts lately but have not had a chance to comment. so here it goes.
I’m from Lebanon, and people here are flat out ignorant when it comes to interval training and metabolic resistance training. They are still doing long hours of slow boring cardio and no one is getting results. I’ve been preaching and trying to enlighten people here about that you preach :- )

Anyway, great posts can’t wait to see samples of metabolic resistance training and interval training! Good Job

EXACTLY! Now, you can also use low rest periods between sets of high intensity moderately heavy weights, you will get the best of both worlds! You keep your HR up, break a good sweat, and it will keep each workout short! Other than major lifts like squats and deadlifts, I use this technique and it works well!

Add some interval training between these weight resistance days and you have it!

Hi Joel,
Glad you commented on personal trainers. I was very surprised when one of the personal trainers in my gym told me I was wasting my money when I told him that I had a personal trainer from the States. He reckons that because you can’t see, talk or know me face to face that this can’t work. Joel, I laughed in his face and told him I’ll prove him wrong. I haven’t seen anybody training cardio with weights or resistance training like I do! Instead they are sitting on the bikes and running on the treadmills for ages, (the old way!) spending hours every day in the gym with no results. I think very highly of you and look forward to starting my own personal program set up for me by a Real professional who knows what he’s talking about…YOU!!!

Thanks Joel! Very informative post. Looking forward to the workouts.

Hi Joel,
Your informations are the BOMB, and I cannot hank you enough.
I would really appreciate if you can help me with this one. What can someone who suffers from fibromyalgia and thyroid problems do to be successful at losing weight? Any exercises that you would recommend or avoid?

Thank you

Nyrton

My kind of workout!! I much prefer the short sharp bursts of activity to endless running, cycling etc. Perfect for me then…. :>

sounds friggin awesome! keep up the good posts!

I am a really fan of interval training. I would love some different training plans. Keep them coming.

I would like to read more about this. Most of my cardio is interval training.

Pretty impressisve numbers. I’m interested in hearing a more detailed description of the metabolice resistance training. My gym has a Bodypump class and I’m curious if what we are doing actually meets the definition or if there’s something different I can do to increase results. What’s the minimum heart rate (or percent of max) that you want to maintain and for what length of time?

Can’t wait to get my hands on this awesome freebies!! Great work Joel!!

Thanks so much!

JOEL, how are ya? In reference to High intensity interval training. As with most

exercise, does your body get used to the varing intervals. Does your Metabolism reach a point or does your afterburn burn for less amount of time if you use this traing tactic over a longer period of time. Or .. Or when you add Metabolic Resistance Training + High Inensity Interval Training to the mix, does this prevent your body and metabolism from entering a plateau. Does your body get used to the exercise.

I am so grateful for the knowledge I’ve gotten from your emails, thank you for helping me to change my lifestyle and do it right to get the results I want!

let’s hear it!

I’ve been doing interval training with resistance for a couple months now and have lost inches and pounds. I’m getting lots of compliments. I know that it works!

I just want to tell you that I LOVE you and your info!!
I am a personal trainer and I started training my clients (and me!) about 2 years ago after discovering Craig and his Turbulence Training!!!!!
You both ROCK!!!! Thanks so much!!!

Hey Joel,
I really can’t agree more with what you’ve said in this blog! Because the thing is, I used to extremely overtrain myself with long, endurance cardio. And I lost a considerable amount of muscle to my legs from it. So now I’ve recently switched to HIIT and it’s awesome! Quick, effective and releases a stack load of Growth Hormone.
I’ve just started using the Optimum Anabolics program (The Muscle Nerd) and he suggested using it at the end of a workout to really elevate GH, so yeah, HIIT really does work.

Cheers

Kurt

What if you did long cardio, just because you love to run and interval training?

I agree, but don’t the studies show that those very impressive numbers, i.e., 44% and 9 TIMES are really only very small numbers? Just want to be realistic when interpreting the data.

Great article, I’d love to see the interval workouts. Keep up the great work!

Is this a re-post? Because I remembered reading this exact same post before.

Joel,
This is great. What you said about MRT and interval training is eye opening. I’m an RN and a diabetes educator. The information you are sharing will help my patients. I have so many obese patients that are looking for some way to lose weight, and haven’t a clue how to exercise. Thanks,
Doris

I like it when these things are broken down and explained. It makes much more sense for somebody to do the right kind of training if they understand how it works, and turns the skeptics around.

Thanks for all your wonderful info Joel im just beginning today and im actually Very excited to be on this journey with continued support from daily emails. It really is a lifestyle change. Look forward to the new workouts!!! Cheers Kerry from OZ:-)

I’ve been looking for a solid high intensity metabolic circuit type routine for a while now. Please share!

Not going to say much, just something very honest. I WANT TO TRY IT!

Looking forward to more info on metabolic and interval training. I’ve been hitting the elliptical every night for a month and have lost 10 pounds… Looking for a more efficient workout… Thanks, Joel for the great information

Joel,

Thanks for the info, definitley looking forward to hearing what you have to say…

Hey Joel,
Great info, just wondering if the amount of weight you need to lose plays a factor in how much after burn you get from doing this type of exercise.
And what kind of exercise would you recomend to achieve this if a person has severe back and knee probs (to the point of being hardly able to walk or stand).
Sorry Joel I know it’s a curly one and I’m not sure if you’ve ever been able to help someone with these probs but I am really desperate for some help.

Here to help push things towards 300. Interested to hear what Joel has to say on MRT.

Hi Joel
Thanks very much for all the info. How can someone with knee problems participate? I’m finding myself become more sedentary (and piling on weight) as exercise seems to increase pain. Drs can’t seem to help: “cartilage problems, yes we can scape it…” but that isn’t satisfactory. Am in early 50s. Tried glucosamine & chondroitin, no perceptible difference after 3 months. Any advice welcome.
C Al Lon

I agree entirely with your comments. Who has time to waste these days? I don’t and I want the best results I can get for the efforts I put in. I am doing Rob Poulos’ High intensity Training (using body weight only) 3 days a week - takes next to no time to do these little exercises - watching my calories and follow up with a delightful weekend cheat day! You should see my shape now! Muscles are strengthening, waist and thighs are decreasing and I’m getting into clothes I haven’t worn for a while. All in 6 weeks! That’s maximum results for least amount of effort. I’m smiling! :<D

Would love to see those exercises, thanks!! =)

There is one person that a good high intensity interval routine called sprint 8. Basically it is 8 sprints, each sprint lasts 30 seconds with 90 seconds of rest in between each sprint. Phil Campbell wrote a book called Ready, Set, Go which elaborates why sprint is 30 seconds, the amount of rest in between.

His strategy is to maximize HGH through diet and exercise. An interesting book.

Thought I would add my information and look forward to see what Joel has planned.

Hey Joel,

Great article! All these different methods and things we should do… How do we know which is right for us?

Thanks :)

I agree with both MRT and Interval training. I’ve been training for weight loss for just over a year. I’ve worked with four trainers and only one of them suggested interval training and none have suggested MRT. I dropped 30 pounds and then hit a wall with the training they suggested. Then I started doing some research, going to my doctor and changing things up. I found out that I’m insulin resistant, thyroid change from T4 to T3 was not functioning properly and overall hormone imbalance. All this came from listening to trainers about diet and the exercise.

Fast forward to today….after hitting the wall for more than 5 months and no weight loss I started doing my own training and diet. I enjoy and get the most benefit from doing MRT one day, Interval the next and day off and start the cycle again. I’m using a heart rate monitor and take my highs up to 90% and then my lows down to 60%.

I’m learning to do the same with my diet, High/low carb and calories. FINALLY the weight is coming off and I feel stronger than I have since I was 18…I’m a 43 year old woman with 6 children. I can actually run with my 24 year old and keep up now. I can beat my 23 year old daughter any day of the week on any sport. :)

Can’t wait to see some new Interval training workouts…would love to see some HRT training workouts too. Also, I’d like to know your thoughts on the short 20-30 minutes HRT/Interval trainings verses hour long versions, the pros and cons of one over the other?

love to see that program

A thorough introduction to some truly quality stuff..
I have began to integrate interval and MRT into my workouts after being a marathon runner and only doing long, slow cardio
Keep it up Joel

Originally Posted By RonI have a question about your treat your way thin program. The first week and a half is low carb. What exactly is low carb? Can we eat any type of carb, but just not much, or none at all?

I do it and low carb to me means no starchy veg such as potatoes, rice, pasta or no pulses (beans, lentils, peas) etc…
On these days I just stick to green salads, green veg, other low carb veg like peppers, onions, tomato, carrot, turnip, mushrooms, egg plant etc etc

Hey Joel,
Great info there..I’ve recently started doing MRT and man it works!..I could literally feel fat burning off of me!..Its amazing..and even Interval training is great…I’ve been doin that for a few months now and got great results..can’t wait for your next post and a sample workout!..

Is there a good one without using gym stuff? like running or something

Hi Joel

I am very interested to see your suggested workouts. I have be doing interval training myself for some week nows and have seen the benefit. I am also on the lookout for new ideas which I can incorporate into my workout and that of my clients.

Derek

Hi Joel,
Once again you’ve captured my attention. Can’t wait to find out your suggestions. Thanks again.

I started the Monday before Thanksgiving, 3 low carb days, then cheat on Thanksgiving, now on my third low carb day post Thanksgiving. I have lost 4 lbs, and I have done 2 sessions of MIT. I’m very excited, and I’m looking forward to the carb cycling in the next phase. Will we get info on resistance training workouts? Thanks

Thanks for all the info on interval training, I try to do both interval and cardio following my cheat day to get in that extra exercise. I have the duluxe interval training schedules but more variety of interval training would be great to vary throughout the week!

Ok, you have me hooked, looking foward to the next piece of info. The drip feed is driving me crazy, as I am a get to the point kind of person, but in this case I am so intrigued I just have to tune in…keep it coming. Lynn

Just getting started with the program today. I am 54 years old.
I will interval train on the cross training machine.
I will also try a light weight set followed by a 85% max set and see how that works.

This morning I tried interval training and after ten minutes were very winded, I felt like I really did a good workout, even though it was such a short time. I continued with “slow - going” cardio just to make up my usual workout time on the elliptical. Is that OK to do?
I’d love to hear more about metabolic resistance training and put it in practice!

Very interesting and helpful as it gives me research I can quote to the supposed “experts”

Yes, I am losing inches on my waistline and hip. My weight seems to be staying the same.

Can’t wait to hear more!

I am at a loss about getting started with the interval training. I have some hand weights at home, but that is all, and I cannot afford a gym membership. What to do???????????????

Nice one Joel, ive been gettin info. from vince for a while and craig ballantyne and u guys all talk about the same stuff. its nice to finally hav some information that is useful and isnt contradicting itself all the time.

Keep it up mate ur helping alot of us.

Gazz

Joel I recieved an e-mail saying that I was one of the eleven. After paying for the first month of your personal training sessions, I have yet to hear from you regarding the matter. I clicked on the certification verification on your website. The number was DISCONNECTED and/or NOT IN SERVICE. I have also discovered that you certification SSL expired in April…..So whats REALLY going on here?!? I have given you hundereds of dollars, and I’m wondering whether or not that was a mistsake. I DO NOT know how I can get a hold of you, but you DO KNOW how to contact me. I hope to hear from you.

Please give AT HOME examples for women that live in RURAL areas and do NOT have loads of time or space for exercise machinery.
Reclining bicycle any good? Elastic bands? rebounder?

Interval training is the way to go - I have been doing HIIT and resistance training for over a year now and have seen results. I didn’t see any change in body fat percentage after years of slow-go cardio but I changed significantly after only 6 months of RT and HIIT. The proof is there.

I’ve always stuggled with weight loss and just trying to lose those extra 10-15 pounds. When I started resistance circuit training I got to the point where I didn’t want to gain more muscle, so I dropped the 3rd set of my circuit workout. This makes my workout only last about 15 minutes. Then I do an abs workout for 10 minutes and then interval running. Do you think the 15 minutes of resistance training is long enough to give me the benefits of prolonged increased metabolism? I think your workout examples would be very helpful for me. Thanks!

I just changed my resistance training work out this morning (I changed it after 4 wks) and I feel a whole new set of muscles. It ought to give me a good long afterburn. I can’t wait for your next informative and supportive post.

No excuses! I have an elliptical trainer at home now and interval training is definitely the way to go for me. Fast results not expected immediately but the resolution is made pre January to make consistent progress in dropping the unwelcome fat pounds from my frame.

For me, kettlebell swings with a heavy weight gets my HR up faster than anything else I’ve come across. Assuming this could be used in interval training and resistance training both, I’m wondering if KB swings mixed up with some active recovery stairs (or similar activity) would be an acceptable form for variation of workout. Anything with KB’s gets my HR up but the fastest is swings.

I am off to do my interval workout right now. I have been doing this for the past year with a program called No Excuse Workout. I was very pleased when I got your program and saw that the NEWO program and yours work so well together. I will finally be able to find balance with my eating and exercise now. Love it.

Great stuff man, i just love it…..Keep on the good work!!!

This is the basis for fat loss in the “Body-for-Life” transformation workouts. 20 minutes of HIIT first thing in the morning, before breakfast which follows no closer than 30 minutes after training on 3 days a week.

I started this on a Schwinn Aerdyne stationary bike in 2000 and lost 30# of fat in 12 weeks! Add that to weight training 5 days a week at a later time and I gained 15# of muscle in the same period. The fat burning after-effects worked for several hours following the HIIT and the weight training kept stoking the fire since increased muscle burns increased energy!

By doing the HIIT training first thing in the morning before breakfast, the body is in a fasting state and has to burn stored energy (fat) to meet the demand. It is not as effective if HIIT is done after a meal because the body is would use the recently ingested food as the energy source.

Slow-go aerobics does little to stress the body to affect a change, however, slow-go is better than no-go!

Remember, get a checkup with your physician before starting any new exercise regime unless you are already in good condition.

As for a definition of HIIT, it means High Intensity Interval Training. For me on that bike, it meant 2 minutes warm-up, 1 minute as fast as I could go in my target heart rate alternating with 1 minute 60% target heart rate until the last 2 minutes which was then back down to cool-down speed.

I also tried doing sprints, which was as follows: Jog 2 minutes; sprint a distance, walk back, repeat for 16 minutes; jog 2 minutes to cool down. The fresh air also cleared my mind and body.

@Cleo Pantazopoulos - If your body fat is dropping and you are losing inches, then you are actually replacing fat weight with muscular weight. This happens and sometimes frustrates people because of the lack of change on the scale. Remember, muscle weighs more than fat because it is more dense. The scale is only one way to determine a change and certainly not the best one.

Congratulations on the progress you are making! As your body fat % continues to decrease, you may actually see a rise in your weight, but don’t worry about that. The bodyfat % is a more important factor.

Hey Super Joel Marion

I like the weight training, and have a program all set up. I follow that with HIIT. I find its better for me to just do it all at once for the simple fact that Im already there and in the mood to do something.

I looked at Vinces cheatday workout and decided it could literally kill me lol. I am gonna try it though, just may have to cut the sets back a little. That sucker just looks brutal. Will be anxious to see how you did with it.

Can’t wait untill the next post. I’m doing both types of training and it really does work. Looking forward to some new things I can do. I’m always open to new ideas. Thanks!!!

I have change my exercise routine over the past week. I used to do 45 min of cardio on my bowflex treadclimber every day, I have changed to interval training on the treadclimber and doing 18 min of interval and 3 min of cool down. My results from the interval training are amazing I was losing approx 2 lbs per week and after starting the interval training believe it or not I lost 2 lbs in 2 days. I normal weigh myself 1 per week but I wanted to test the theory so I weight on Sunday even though I weighed in on Thursday and I was astonished by the results that I saw.

I hear so much conflicting info about exercise, I’d love to hear you take.

I am shortly due to incorporate HIT training in to my cutting workout and would love to hear your recomendations on the subject Joel.

It really does work for me, but I would like to get some samples of different interval workouts to keep challenging myself and endurance.

I have bought your books on cheat your way thin but now I want all the details on the metabolic resistance training - I can’t find examples on the internet…..come on Im ready to stop that long boring walk everyday.

Like the interval training a lot!! I have been working with a trainer and find that on the days he does a “circuit” I feel a lot better after the workout, like I have actually DONE something! I think I can do more on my own with your guidance! Have the weights, have kettlebells, have a Bosu to jump and jog on, all really seem to give me a good workout in a much shorter period of time and I want to do it more times a week since it’s minutes rather than hours! Started CYWT along with this and I’m “melting away”!!

great article .. can’t wait for ur next post

I am really interested in implementing the metabolic resistance training along with interval training. I am excited to see what workouts you have in store for us.

I am a huge fan of High Intesnity interval training. . I typically create a hybrid HIIT/circuit/plyometric/calisthenics/strength circuits for my work outs. . .

ps, I am really LOVING the CYWT program so far!

@Brittain Cephas - You could do lots of things, rollerblading would work too I would think. Heck try beating on a heavy bag. That is a very intense cardio workout. Pound on that sucker Tabata style and you will definately get a workout that will leave you gasping.

Looking forward to seeing the HIIT workouts you’ve created!

Nope. I am NOTyet convinced. I contend that proper diet adjustment is the KEY to fat loss, not just weight training- of any kind. Yes, any kind of exercise is very good, but proper diet is MAJOR especially as one gets older. What many experts fail to tell you is that if you lift weights you will EAT MORE CALORIES. Interval training is very good, but can be very hazardous. One can be easily injured. I know this from experience.
But, hey, I am giving it another try.

@Matt Biancuzzo - If you are interested Tmuscle has a good article with 4-5 different types of complex routines. I tried one of em and it just about killed me off by the 3rd round. I was having to set the weights down in between exercises even though you arent supposed to.

I wasnt sure that doing these would be good for my recovery while I was trying to bulk up so I stopped. I know it made all kinds of sore the next day and I was already doing a heavy routine.

I’d love to know more about interval training. Also, I recently sprained my ankle. Can this type of work-out be temporarily modified to allow for the sprain?

Great post. Would love to have some sample workouts.

Hi Joel - thanks for the great tips :) and for caring about us and sharing your knowledge!

I really want to know about some sample interval training workouts. I really need to burn more fat so please help me.

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

I’ve been following Craig Ballantyne’s Turbulence Training for a few months and have seen good results. I’m interested to see how your sample workouts are similar to or different from his.

Right on Joel this is where its @ love to hear more!

I really like your work, as well as Vince’s, but the fact that “gym” cardio does nothing for you isnt really a new idea. Any fitness expert worth his credentials knows that the kind of activities they pass off for exercises in a gym (ellipticals etc) are a waste of muscle gylcogen at best. My 2 rules of thumb for cardio are keep it short, and make sure that half way through you dont know if you’re going to be able to finish. This combined with some resistance training does wonders for fat loss. Always a pleasure reading your work, keep it up.

JB

Can’t wait for some examples of the interval training, as I get bored with just sprint drill one day, or intervals on the recumbant bike the next, coupled with metabolic resistance training. I need some ideas, so this will be great!

Hey! Good post! But I have a question for you. Is it better to do interval training alone or metabollic resistance training alone? Or best to do both? Please post the answer and the exercises!

Thank you!

I’ve actually been researching interval training lately. I’ve read enough to be convinced that it is beneficial, and therefore I want to try it, but I haven’t found a consensus on the best way to impliment it. I’m hoping you can point me in the right direction. :)

I had a big surprise this morning..since starting my CYWT plan on Friday 27th,
today on the 30th..I have lost 4 lb. I had been stuck for 3 weeks on my own diet basically low carb….so I was really thrilled to get it going again. I am 75 so the exercise part of the program is somewhat challenging but I work out regularly and have started the interval training and the weight training and I can already see big changes in my upper body. I have never worked with so much weight before, as a dancer and exercise teacher I always concentrated on the aerobics.This has been a great phsycological boost for me and I thank you for starting me on this road, hopefully I can end the yo=yo weight problem I have always struggled with. I know I should have waited till Thursday morning to weigh, my one week schedule, I just needed to see if anything was happening after my rather erratic weekend. What a great way to start my week.!!!!!Thanks again.

I hear about high intensity interval training all the time but it’s hard to believe that only working out 15 minutes a day will give me the same results as doing 60 minutes of cardio. I’d love to be proved wrong.

Loving this style of working out! I LOVE this!!! It has cut my gym time in half!! Now I actually have time to have a life. :)

I’ve always had trouble forcing myself to do any kind of workout, especially endurance-type workouts, because they were boring – in large part because of the structure factor. They were so regimented, so “grown-up”. Drag! Since I learned about interval training, I’ve realized how much better it suits my (admittedly somewhat juvenile) mindset. Add a sense of humor and a little imagination to the sprints (”Oh God, I’m being chased by a saber-toothed tiger!”) and it’s fun! It’s good to be serious about your health without being too serious.

would love an efficient workout that blasts the fat away!

Dude a sample of interval training was written down in this article, just warm up 3-4 mins, sprint 1, rest 1-2(depending on ur fitness level) repeat it 5-10 times adn cool off…

Hey Joel, you are doing more to keep me motivated with my fitness and diet routine than any other author I’ve read! Interval training it is then! Wendy

I started this morning! Here’s hoping it really will work for me.

Hi Joel,

Thanks for the info. I look forward to seeing some examples of interval training, I’m always looking for ways to improve my workouts.

I’m a fan HIIT and MRT. I’m much more suited to it physically, and I’ve gotten great results.

To misquote The Shining in regards to CYWT and my efforts to fine tune my nutrition: Intense workouts and low carb makes Amanda a dull girl. :P

too many e-mails

Looking forward to reading more….

well, tat’s gd to noe:) im physically very suited to interval training, in fact, when running, i run at a faster pace when running in intervals(3/4 rounds by 400m and walk 1 round) then pacing myself like all my other frens do(and they are slower:P). Furthermore, i find tat pacing myself makes me feel realli sick after the run, unlike running at intervals. :)

Would love to hear some new examples of interval training. Hope fully it would be something I can use in our travels during the Holidays. My in-laws do have an eliptical and some weights but my parents house only has a gazelle. I am hoping that I can still be able to do some working out with my two kids running around the house while the Grandparents watch them.

Started with the Thanksgiving Holiday Cheat calendar, so I’m on day 5 and lovin’ it…spent a lot of hours with Tony Horton and just couldn’t seem to shed the poundage. 5 days of MIT, cardio weights and low carb and I can already see and feel a difference. Love the fact that everything is spelled out for me in black and white here at the beginning. Be in a bikini by March. Now, THAT’S exciting.

I am a 50 year old female and I have started following these kinds of workout for the past 8 months and I cannot believe the difference! I run a bootcamp where the median age is about 50 and they all love it! Who wants to spend endless boring hours in the gym and not see results. Plus the variety of our wokouts is more interesting as well.They all state their energy, core and strength is much better than when they were doing endless slow go cardio. Please keep the information coming. I have just started the “Cheat your way thin” diet and combined with these workouts, can’t wait to see the results. Thanks

I have been doing interval training on the elliptical for a long time now. It is definitely tough, especially when you force yourself to really push during the intense work periods. I also just started P90X for metabolic resistance training. If any of you think you are in good shape, try that program and you will find out that you were kidding yourselves!

Yes, I too would like some sample interval workouts. I have been incorporating HIIT into my program, and love the results, but would be interested to hear of ways to change it up.

@Amanda - Agreed. Im having a hard time with the proming phase. Just feel blah. Im gonna workout today and Im pretty sure ill end up at least eating a banana before I lift. Im sticking to it pretty well but I need some energy.

Isn’t it that if you delve deeper into that study, that although it was “9 times more”, that 9 times more was something like fat loss of 0.9kg against loss of 0.1kg.
Also that the study wasn’t conducted with anywhere near strict nutritional requirements, so that experiment holds little weight?

I love interval Training. I’ve been doing it for about 8-9 (along with weight lifting) months and I really saw my body fat start to decrease.
I’m curious about metabolic resistance. I do strength training two days a week, and i lift pretty heavy (relatively for my experience, that is)–is metabolic resistance going to kill my recovery if i give that a try? i’m already doing hiit a couple of days a week too (either run or bike sprints, or tabata burpees if i’m pressed for time).

another question: i want to do triathlons. i work out two days a week each of strength training, hiit, and endurance work with one day of rest. if i replace one of my endurace work outs with hiit, and leave, say, saturday for long distance work, will my endurance continue to improve?

i think you’ve got great information. looking forward to some workout ideas.

Rob

After reading the articles, I’m finally on the band wagon. Thank you for your concise information. Doing CYWT now!

Thanks for providing the scientific basis for the afterburn effect.

What about kettlebell training? I heard this is both cardio and muscle training and should work well if you want to lose weight. What is your opinion on this?

Great information. Really interested in the metabolic resistance training.

Joel, love all your posts. Looking forward to the next one. I am new to the fitness world so I don’t know much about different training routines. Thanks for all you do!

Looking forward to the info on metabolic resistance training as that’s very new to me. Thanks!

Great stuff. Why do you think the people at the gym who jog 2 mph for 45 minutes dont lose any bodyfat? Because they dont get the afterburn. I would rather sprint for 10 minutes with great results than jog for 45 minutes and get less benefit.

Haha, looks like we’re getting our article.

just started your plan and look forward to sample interval training

i want to know mooooooooooore..i love getting your newsletters as you re one of the only fitness advisors advising us considering the fact that we re human and cant have all the discipline we wish for, and i want to find out more about the burnout.. I do circuit trainning 4-5 time s a week in my figth school but i never really know how to feed as i don t want carbs at night not to gain fat but then am extremely tired the day after when i dont..
p.s. keep up the good work

I am new to CYWT and very motivated to lose weight.
And yes, I am very interested in interval training and would love to have some
workout ideas from you. I only hope that I CAN do the workouts you might
suggest………cause I had knee surgery about a year ago to repair torn cartilege,
and was told by my doctor to walk and exercise on a stationery bike until my knee totally healed ( 1 year ). So now I think I am ready for something more,
to help burn the fat faster. Thanks for your article and support.

6 months ago I was at my lowest weight when I was doing weight circuits and sprint 8’s. I have been slack lately and the body fat is creeping back on. Thanks for the reminder! Looking forward to some sample plans to get me back on track. Thanks for the post!

Thanks for the tips Joel. It’s great for newbies like me!
Will you recommend doing interval training (for me I use the eliptical because of arthritis) & weight training in the same session?

I tried the metabolic training for the first time last night and the interval training for the first time this morning. WOW! I love having a shorter workout, but gee do you work hard in that short space of time! I felt fantastic after getting my heart racing! I believe these techniques revolutionise the excercise industry! Thank you for giving me confidence to try something new, to be challenged and to suceed!

Please share a good interval workout, I am really interested.

Thanks

I am a 57 yr old woman and we all know how hard it is to lose anything after 50! Instead of 20 minutes of running on the treadmill followed by 30 minutes of lifting I started intervals of 1 minute running, then a set of weight training,then 1 minute of running etc…. In one week I lost 4 pounds!!! Even with some “power eating” over Thanksgiving I gained no weight1 I am a believer!

Very good information. I have been using interval training on a statioary bike for a short time, and it is an excellent workout. I would like to see some examples of metabolic resistance training. Thanks.

You are right on. I currently use AOS’s SIM Kettlebell program and CST’s 4×7 Bodyweight program. Both are fantastic Metabolic resistance programs.

I also do HIIT on the treadmill.

Excellent, love the scientific journals backing it up!

Hi Joel,
Question -
I have started aqua classes and can you classify the type of exercise it is?

I think it may my a combination of mixed intensity (as we may have reps of fast and slow eg “peddling” a lap sitting on a noodle float and then swim a lap hard etc.) and aerobic resistance as we do a lot of excercises under the water eg lunges, punches, crunches with float dumbells and also have other resistance in pulling a partner who swims behind us and also work the pool so we have to push against the current).

I am using my steps outside for my home MIT. Slow = stepping up and down and Hard = Jumping two feet up and down a step or side straddling a step one foot one step the other foot down a step and then jumping facing one side then jumping to the other side (swapping steps with feet).

Traditional cardio is a hard habit for me to break but this all sounds like the true key to fat loss. I do interval burst during my 45-60 daily cardio but probably not enough so I am going to be working on that ASAP! What to learn more about and understand what the metabolic resistance is all about. Thanks for everything!

Hi Joel - Can’t wait to hear more about metabolic resistance training. Thanks for all the great articles. I have been impressed with the good information you have provided. I just started the CYWT program and have already noticed that I feel I get a greater workout following your CYWF MIT workout. I look forward to the sample interval training workouts and your next post.

Sue

I am looking forward to your sample interval training routines. I have lost weight but am currently stuck in “plateau hell.” Tell me what to do to break through! Please!

I have been doing an interval training for quite some time. I really love the result but now I would like to know about metabolic resistance training. Hope you could help me out in this, thank you.

I have knee problems is interval training can work for me? if yes i’d love to try it

I`m looking forward to loosing some real fat loss i have peaked at what i`ve been doing with my workout.

How about something for those with knee trouble (tendinitis)? MRT is great, but the squatting, lunging, etc. Sure takes a toll on the knees!

Hi Joel,

Could you please post some tips on how to be disciplined with the diet. I know pretty much all the stuff to do but …. I don’t do it! I want to change and I do work out and the diet is extremely healthy but I just eat that little bit extra because it feels so good and it is justified because of a good work out… so I never get ahead. I am always eating that extra bit and can’t seem to break the cycle. I can’t find the deep enough reason to be disciplined enough to say ‘no’ to the little voice that always gets its way with the extra ‘treat’ (even though it is healthy, it is still calories)

@Joel Marion -

I’m enjoying your posts, but I don’t think one should dismiss the previous commenter as “irresponsible” as his underlying message had some validity, though it wasn’t made clear enough. I’m in science and can tell you that it isn’t uncommon for studies to produce contradictory results. Scientific consensus is formed when a multitude of studies coincide with the same conclusions, and while the studies you quote are a good start, most of them are 10 years old or older, so I wonder if there might be more recent studies that confirm or contradict those studies? Over time, research equipment improves, new ideas pop up, old results are re-examined, and so on.

For example, the claim that mild aerobic exercise also produces an afterburn effect was once considered an accepted truth, but according to this study featured in the New York Times, at least one recent research study has found it to be a myth:

http://well.blogs.nytimes.com/2009/11/04/phys-ed-why-doesnt-exercise-lead-to-weight-loss/?pagemode=print

I’m excited about the study that showed an afterburn for circuit training and I’m going to look into it thanks to you :) But at the same time, I’m going to take it with a grain of salt and keep watching those calories.

Thanks a ton for getting this information out there!

@Tim -

By the previous commentor I meant John a few posts back, and you did mention that mild aerobics produces no afterburn in your previous post…I just wanted to give an example of how more recent research can sometimes make us rethink previous assumptions. Apologies for not making that clear.

Will you share some simple examples of metabolic resistance training?

Is this basically super setting your workouts?

Hey Joel, it’s true that both interval training and HIIT are more efficient at burning fat than LSD or steady state cardio. However, I still have my clients perform LSD training 1-2 times per week in addition to interval training. The reason I do this is because aerobic training (LSD) causes an adaptation called eccentric hypertrophy (stretching of the left ventricle allowing it to hold more blood). This increase in left ventricle capacity is one of two ways that one can increase their stroke volume (amount of blood pumped out of the heart per beat). Interval training on the other hand causes the adaptation concentric hypertrophy (strengthening of the heart walls), which also increases stroke volume by increasing the fraction or percentage of blood ejected from the heart. By strengthening the heart both eccentrically and concentrically more oxygen rich blood is delivered to all of the muscles throughout the body. This increase in oxygen rich blood allows the muscles to work harder for longer. So basically without a strong aerobic base interval training will not be as effective because if used exclusively only one aspect of stroke volume will be improved instead of both as in my system. Strong aerobic base=ability to work harder for longer=longer more intense interval training=better afterburn…Do you agree?

This is what we did 40 years ago when I was a high school wrestler. Our coach knew that he needed wrestlers who could go full-blast for three two-minute periods. We did nonstop bodyweight calisthenics for what seemed like forever, but was probably about 45 minutes, until we were surrounded by pools of sweat on the mat. after each exercise we did jumping jacks or stutter running. We preceded each exercise with 10 pushups. The exercises themselves were jacknife situps, nut-crushers, reverse pushups, upside-down pushups, neck-bridging, rocking chairs, and many others too painful to recall. We never touched a weight or did any running. The only two wrestlers on the team with high bodyfat were, intentionally, our heavy weight and his B-Squad backup. Everyone else was lean and mean. And the football or basketball players couldn’t keep up with us.

Hey Joel,

Great post, I imagine a lot of people learned a lot of new things from it and other people were just reminded about the importance of the after burn affect (like me).

I was thinking about investing in a weighted vest and just doing steady cardio in it, is that as effective as interval training?

Thanks,
Travis

Great info Joel. I see there are over 300 replies. Can’t wait to read the sample workouts.

Hi Joel: I’m doing great and in a very short period of time I have begin to see results. I really feel and realize i’m doing the correct working out and have no problem at all with my nutrition. Thnaks and all the best.
Carlos