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:
“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.”
That sounds great. But how many pounds or grams were it? I thought i would only be 100gr. for the aerobic group and 900gr (about 2 pounds) for the resistance group….
I knew that interval training was a good but I didn’t realise that it would be great, especially with metabolic training. Thanks for the tips. Will certainly look to implement them soon.
Hi all,
I’m very much in agreement with metabolic resistance training but still feel there’s still a relevant use for the more slow go aerobic training aswell. When you do intervals or MR training you create a hormonal environment which mobilises fatty acids and after this mobilisation there is an oppurtunity to burn these fatty acids for energy. This is an ideal oppurtunity to do some easier aerobic activities to enhance the intervals.
With reference to the last study ‘Tremblay et al’ the nine times greater fat loss refers to the abstract of the study. When you read the whole study the nine times more body fat was an adjusted outcome and was taken out of context. I believe Brad Pilon and John Barban looked into this in an in depth manner just to show that you can’t use the abstract of a study without putting it into the context of the whole study. This particular one is used by everybody to prove the superior results of interval traininig.
Both forms of activity are tools to be used at specific times and in particular scenarios. Check out Cosgroves hierarchy of weight loss to put it in perspective. Obviously if your short on time intervals and MR are your best options but if your looking to enhance your efforts then there might just be a place for slow go cardio!
If using this for fat loss can you still do your normal weight training sessions? or would this lead to overtraining?
Is the “afterburn” just another name for “recovery”? I dont want to run into overtraining/quitting because it takes two days to recover and if I push it too much leads to injury. Whats the chances of jury in weight resistance training compared to cardio? Also, theres the equipment problem that cardio doesnt have to have (running). interval training seems to be the solution which I do. Also, convenience rather than bothering with a spa. I must do exercise after work BEFORE getting home and settling in. more time at home before exercise less chance of doing it. so, to sum up, convenience and no/minimal equip. and smart injury free experiance. (Im playing the devils advocate because I think these things may need to be answered)
390 comments, better make it 391! Can’t wait to read about metabolic resistance training.
hey man great article, would love to see some workouts posted.
I’ve never tried interval training before. Please, enlighten us sensei, we wish to know of your ways
Wow!! Thanks for backing it up with scientific research!
Thanks very much for the information. I’m looking forward to seeing some good routines I can apply to my workout sesions!
I love interval training (rowing is a great one) but I still love a good 12km + run too :)
Can’t wait for more info
thanks Joel I’m a big fan of intervals, must get back to the gym after holidays
Resistance training is super good.. but i wonder if u can perform it with heavy weights ? if so… can you give me an example
Just play soccer for a HIIT workout – it’s fun, too.
I’ve been doing interval training at the end of each set of weight training as part of my work out for the last few months. All I can say is “It Works”. my fitness improved dramatically, and the fat loss was a lot better than when I did slow and steady jogging.
All I do is use a treadmill for 15 minutes each day, and start off walking, then slowly increase the pace to a comfortable running speed. After a minute I increase the speed for a minute, then decrease again. Each increase I take it above the previous speed, so I am constantly havign to run faster. If that doesnt make sense, heres the figures I use to sum it up.
Start at 10Km/h, after 1 minute increase to 11Km/h, then back to 10, then up to 12, then back to 10 etc.
Can I combine metabolic resistance training with interval training and how?
Hi Joel, for years I have struggled with my weight (and excess fat), long hours in the gym bore me solid, I am really keen to learn about your interval training and metabolic resistance training, I am a complete novice to this sort of thing but more than happy and ready to give it a go.
I am all about 9 times faster!
Yeah, MRT rocks. It’d be great to see some of your takes on these brutal workouts.
I got the 397th comment!
Yes i agree , as a personal trainer i base my clients training for weight loss around high intensity curcuit training incorporating all body workouts for 25-30 mins and when combined with a strict diet , strips the fat of my clients quick fast…..!
Teach us, teach us, teach us! In this world of busy schedules and only 24 hours in a day, it would be great to know how to burn more fat in less time AND after the workout is finished. How cool is that!
I can’t wait to see what these workouts look like! Very exciting stuff!
I do a 2mile walk at home with Leslie Sansone and the 2nd mile uses 2 pound hand weights. I have lost 35 pounds but seem to have run into a brick wall. I would be interested to know how to climb ths=at wall and continue on to my goal. I am approaching 69 and it is a lot harder it seems to get that body fat off.
I will be looking forward to reading your next article.
wonder if body weight exercises (high intensity, intervals) can be counted as metabolic resistance training. This is what I do and get really intensive workout with fantstic results
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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...read more