great stuff man! HIIT is the bomb; would love to hear more about metabolic resistance training
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
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
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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...