love to see that program
In the last update I talked to you about the massive shortcomings of “slow-go” aerobic exercise for fat loss and began to briefly touch on the benefits of something much more effective – short duration, high intensity exercise.
Simply put, if you are looking for the fastest fat loss results, high intensity exercise is a MUST.
Short duration, high intensity exercise comes in two major forms: metabolic resistance training and interval training. Today, I want to take a DEEP look into the benefits of each.
First up, metabolic resistance training:
As mentioned in my previous post, metabolic resistance training is simply “cardio with weights”, and when speaking of the most effective form of exercise for the fastest possible fat loss, this is it.
A couple of studies to support this that my buddy Alwyn Cosgrove dug up:
Schuenke MD, Mikat RP, McBride JM.
Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: implications for body mass management.
Eur J Appl Physiol. 2002 Mar;86(5):411-7. Epub 2002 Jan 29.
In this study a 30-minute circuit style metabolic resistance training session was put to the test. The result was a 38 hour increase in metabolism – massive AFTERBURN.
Let’s put this in perspective: Say that you worked out at 8AM on Friday. By way of metabolic resistance training, you’d still be burning calories from that workout while out at the movies on Saturday night.
You want to burn calories by watching Wolverine? Now you can.
Here’s another:
Kramer, Volek et al.
Influence of exercise training on physiological and performance changes with weight loss in men.
Med. Sci. Sports Exerc., Vol. 31, No. 9, pp. 1320-1329, 1999.
This study showed that those who added metabolic resistance training to a reduced calorie diet burned up to 44% more fat than those who dieted alone.
Don’t get me wrong, diet is the NUMBER ONE component of the fat loss puzzle, but once you’ve got that down, metabolic resistance training can really take your results to a whole new level.
And here’s one more:
Bryner RW, Ullrich IH, Sauers J, Donley D, Hornsby G, Kolar M, Yeater R.
Effects of resistance vs. aerobic training combined with an 800 calorie liquid diet on lean body mass and resting metabolic rate.
J Am Coll Nutr. 1999 Apr;18(2):115-21.
This study compared “slow-go” aerobic exercise to metabolic resistance training and found that the resistance group lost significantly more fat without losing ANY lean muscle even at an extremely low calorie intake (not so for the aerobic group).
In fact, believe it or not, while the aerobic group experienced a decrease in metabolism (and lost muscle), the resistance training group actually increased overall metabolic rate.
THAT’S the power of metabolic resistance training.
Convinced that metabolic resistance training flat out WORKS? Good. Next up, interval training:
Interval training is simply a form of high intensity cardio in which you alternate back and forth between periods of high effort and periods of active recovery.
For example, you may run very hard for a period of one minute and then follow it up with walking for one minute, repeating 8-10 times for a less-than-20-minute workout.
Does it work?
Tremblay A, Simoneau JA, Bouchard C.
Impact of exercise intensity on body fatness and skeletal muscle metabolism.
Metabolism. 1994 Jul;43(7):814-8
Are you sitting down? If not, take a seat.
You want to know what happened when this research group compared 20 weeks of endurance training vs. 15 weeks of interval training?
While the aerobic/endurance group actually managed to burn more total calories during exercise, the interval training group lost NINE TIMES more body fat. NINE TIMES.
Nine times more fat loss in half the time? The clear choice for fat loss is interval training.
And it all comes down to elevated metabolism after your workout is completed – the afterburn.
Are you experiencing the afterburn?
Give me at least 700 comments and I’ll be back tomorrow with some sample interval training workouts and a post you won’t want to miss!
Talk to you in the comments section!
Joel
P.S. Every so often, something crosses my desk that’s just too good not to share with you. Well, my buddy and uber nutritionist Kyle Leon is at it again:
==> Metabolism trick to OVERCOME your genetics (actually works)
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835 comments - add yours
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.
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Hey, it’s Joel! So you want to know a little more about me, huh? Well, I’d be happy to oblige :-)
I guess it all started back in 2001 (my freshman year of college) when I was just a “skinny fat” 19-year old kid. At the time, I was spending close to 2 hours a day in the gym (now my workouts last about 30 minutes), and despite my efforts, you’d probably never guess I worked out a day in my life by looking at me...