Being in India, I don’t have access to sleds, etc, which is what i commonly see for metabolic resistance training. How can I do this in my gym? running on a treadmill while hanging onto a dumbbell ?:)
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
That seems like it would be really useful! I’m a yonger guy (15) and don’t have much fat at all (save a thin layer on the stomach, ugh) but would like to get rid of it and put on some muscle without dedicating my LIFE to it. My parents can only afford the basic types of food and whatnot, and sometimes I have to just deal with McDonald’s (unhealthy, yet sooo good). Other than that, I eat healthy whenever I can.
Interval training tips please!
I think a lot of people don’t do interval training because it is harder work than endurance training. But its true you see the same people doing it all the time and their physiques don’t change.
yes I would love to have some examples of a 30 minute metabolic resistance sesion
Is is best to keep HIIT to only 20 minutes? Is there any benefit to going longer such as half and hour?
I’m fitting in short interval sets in a park during my cycle to work. Great to start the work day with a big grin…
Some more ideas for workout routines would be really useful, keep it interesting and challenging.
Wow! Definitely in need of the afterburn!!
Hey Joel, well you know I’m a heavy proponent of the High intensity/max intensity style of working out over the “slow go”/slow twitch muscle and cardio workouts. Great references, nice to see you post some of the research!
People should understand too, “cardio” doesn’t mean working slow twitch muscles for a long period of time (jogging, eliptical, etc. for 45-60mins.) you can get a killer cardio workout in with HIIT/MIIT, they just simply add the effects of the afterburn and tend to be more muscle building, so you shed fat but build your lean muscle at the same time. Talk about 2 birds with one stone.
For people asking about work-outs, you can turn almost any exercise set into a good metabolic workout. It’s definitely recommended that you include the 4 major functional movements, Squat, Lunge, Push, Pull. So something like some power push-ups for 20-30 seconds, some power squats for 20-30 seconds, some rows or pull-ups (band-assisted or otherwise – some people find bands easier to work with when doing more explosive movements because of reduced joint stress) for 20-30 seconds, and then alternating jump lunges for 20-30 seconds, all with a 10 second break in betwee, or no break until the end of the micro set then 30 seconds to 1 minute of rest and start again, etc.
It sounds simple, but it’s not easy, and as you get used to that you can start adding additional movements to make the exercises more compound exercises and adding more 3-d movements and rotational stuff in, etc.
I’m sure Joel will have some good workouts to recommend as well though!
I was a triathlete for a number of years and slow go aerobic training was used to build up endurance for long races. It didn’t make any difference to my body fat. I noticed body fat losses when we were in high intensity training periods with lots of interval type training to build speed. This was the same across all three disciplines – running, swimming and cycling. slow go is great for building endurance with lower injury risk, but pretty useless for body fat reduction or building muscle.
Can you explain metabolic resistance training. Thanks.
I love High Intensity Interval Training, it really does make the most of the time you spend in the gym. I’m looking forward to the sample workouts tomorrow.
If you were to workout every other day, would you experience an almost consistent afterburn?
Amazing. I’ve been doing these sprint workouts that my trainer gave me…equal sprints and active rest, increasing the speed and incline. I thought I was just doing it for speed and power! I am LOVING the nine times faster fat burn, though!
Love the interval training – have been doing this for some time now. Is the metabolic resistance training along the same lines of what Rob Poulos is on about? Would love to hear your take on the subject.
Thia sounds amazing, even though I know HIIT works and I’ve got a ton of ebooks and video guides I’d love to see the guides u come out with as I know how good you are with your knowledge. My training is inconsistant at the moment due to work and the kids but needto get back on it as have alot of rides coming up and the excess fat will be a bonus to get rid of.
I know the theory behind it but now sure where and how to go about it so yes, would love some sample interval training workouts to maximaise weight/fat lose…. thanks heaps
it’s simply scary how much wrong info there is out there (not just with exercise) but with nutrition, health in general, especially mainstream medical field. Thanks for shading light on the truth
Yes, I’d like to hear more about metabolic resistance training too & also what sort of on/off interval time you recommend. I do 15sec hard / 15 sec rest on the bike for 20mins at the moment.
Pretty cool!
Yes Joel I would like to know more about this metabolic resistance training.
To actually see a sample workout would be great. Thank you !!
Hells yeah it’s the way to go. I worked out with workoutmuse circuits, with weights and without (at home) and it made a huge difference. One day you do weight circuit and next day you do only core workouts, works like a charm. If you give it your best effort you get to lose 2 pounds of fat per week. I only rested 1 or 2 days per week, it depended on my soreness. Now go get your dream body :D
I have already following interval training. Anyways thanks a lot !!!!!!!!!!
this will be awesome! I love quick workouts that burn fat and build muscle at the same time! Thanks Joel
Jeff
Man there is so much to learn here. I’m in agreement with Jo. I like things put simply. Thanks again!
Thanks for the information… Looking forward to the sample interval training workouts!!
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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...