I have been doing a combination of 50 min. metabolic resistance training using an elliptical trainer as my in-between weight sets exercise, followed by a 20 min. HIIT cardio-burn on my rowing machine as I described yesterday, and the results have been very gratifying. I have lost weight , gained muscle and decreased my body fat.
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
Want some MRT workouts now.
Then how come in XFLD there are long slow cardio workouts?
Hey Joel, I’ve known about HIIT for several months – even tried to kill my self with it on several occasions – did 15 intervals of 3 floors up 2 down on my flats staircase… 20 smth minutes totally killed me – i barely made it to my bed…
However I have no idea about metabolic resistance training and I’d like to hear some more of that please :)
Regards
Jimmy
I use the concept 2 rowing machine for my interval training 20 sec work 10 sec work.
It uses upper and lower body so I think it is better than running or cycling.
Gavin
I alternate between doing interval training on a rowing machine, running, or my inside hiit I created. This consists of running in place at 100% effort for 40 seconds, then walking for 30 sec. Then I do a set of 35 wood choppers with 15lb dumbbell and walk for 30, then repeat 7 times. Gets both upper and lower body.
Great! Tell us more, pls!
Great stuff need more
Great info… Waiting to hear about your sample workouts.. will def help to try out something new..
Since reading your posts about effective exercise, I have started to do the toning circuit at my gym, adding in stepping between the weights, with very little rest so that I really push my heart-rate up. Would this qualify as metabolic resistance training? It takes me about 30 min and I really sweat by the end of it!
I am convinced. Would love to know what sorts of excercises you recommend. I have been doing 20 minutes of jogging/sprinting in one-minute intervals, and I’ve been doing circuit training with dumbells on alternate mornings. So far I’ve gotten comments that I’m looking thinner, but haven’t particularly noticed a change myself, other than feeling constantly sore!
looking forward to hearing more about this interval training to burn more fat. Can’t wait. all very interesting.
Michael
yeah dude wanna see the sample
This is exactly the way to go, I’ve been following this regime for a while now and it flat out works! I can’t help but smile as I still see people out pounding the roads for what seems like hours and still not trimming much off. Then they tell me that to maintain the lean and mean figure that I have must mean that I was
“born lucky” or genetically I was handed a winning hand. I’m 58 years old and still freedive, spearfish and surf and I can compete with guys half my age, so if I was asked for one sure way to enhance fat burning and body shape these methods would be what I would advise.
Jag vill gärna höra mer om detta. (It´s swedish and translate to “I would like to hear more about this”)
Hi Joel,
this story is very interesting, cant wait to see the next post.
I’ve been utilising interval training for a few years now; but as I have Rheumatoid Arthritis my intensity is by necessity lower than optimum, for example I can alternate a walk with a very brisk walk but I can’t run without risking permanent joint damage, so I notch up the speed as fast as I can without running & ramp up the incline too. So it probably is not as effective, but better than steady cardio.
Been going to the Underground Training Station in Hoylake, Wirral now for 3 months about 3 times a week and lost a dress size in fat. It’s purely a MRT workout. You have 13 different kind of exercises and you go round 3 times all timed by a coach. Brilliant. Will never return to another Gym ever again. Be good to hear of some exercises I can do whilst on Holiday though.
Hey Joel!
I love everything you write about! It’s effective and fast. I can’t wait to see what you have next!
Always great tips! I’ve been exposed to circuit training but never did it. Going to start now! I already interval train thanks to earlier advice by you! Tell your intern… nice research!!
Thanks for another fantastic post. Been lurking around your blog for sometime and this is my very first comment. I am a big fan of interval training, albeit in a very different way WRT experiencing the afterburn! This absolutely is an eye opener for me. Up until today, my 15-20 min session of interval training is usually followed up with another 15-20 min of slow cardio to get the best of the after burn suppossedly!! what an absolute waste of time!!!
Can’t wait for the sample interval training you promised and another potentially awesome post. Keep up the humanitarian work :))
I discovered this kind of by accident when I was trying a different protocol for powerlifting training (specifically deadlift). I was doing circuits of three exercises with moderately heavy weights (deadlift – weighted dips -weighted chinups) for low reps. My strength did go up, but what really shocked me was how the fat just started dropping off me… even though I was eating like a beast! (Healthy food, for the most part, but LOTS of it.) Since then I’ve also been able to get similar results from intervals.
Hi Joel, I love interval training, I would also love some different ideas for interval routines. I do have a question, I note you say ‘less than 20 minute’ interval sessions. Is it most effective to do 20 minutes or less or is this just what was used in the comparison??
thats awesome man! thanks alot.
although i think that not all forms of HIIT have the same effect. i think that sprinting is way more superior to stationary-bike pedaling.
Can’t wait to hear more!!! Thanks for the info..
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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...