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Hi Joel….thanks for your advice about interval training, I am already a fan of this because I get so bored with steady same pace training. But can you give me some examples of metabolic resistance training as I don’t really have a good picture of what you mean by this phrase or “cardio with weights”….do you mean running on a treadmill with weights or something else….I would really appreciate a few different examples of this as it will add some variety to my workouts….Annie
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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yes joel!
Would love to here this cutting edge info?
And i defo think i good mix between all 3 (cardio, interval and recistance) is the key!
PLEASE share a detailed workout that describes what a metabolic resistance work out is….I understand the interval training….just not sure what the other is! Thanks for all of your info.! It is AWESOME! Pam
Bring it. Ready for metabolic and interval training. I would much rather workout smarter than harder.
That would be awesome i am always looking for new things!
I think you’ve more than established this fact by now backed by great research. However, it’s also apparent that people leverage steady state cardio for other reasons. Some people actually enjoying running – whether it be with friends or for competition. Others who have already achieved gains use it as a way to prime their body for early morning metabolism. Still others simply find it a valuable first step in getting active and / or reducing stress. I think it would be fair to point out these differences and move on.
Joel, I have the workouts you’re referring too and they are incredible. And they work excellently with the workouts you provided in the bonus upgrade package for eating plan. Looking forward to the workouts and next week’s post on Afterburn!
With regard to both workouts and priming phase how do you define low-carb? Is that less than 20 carbs/day or less than 40 carbs/day or is this no starch/refined carbs? Also is there any benefit in doing the priming phase for 2 weeks instead of one?
The stats are fantastic confirmation, however one of the principal benefits is stiil having some energy to share after the workout. You are not exhausted like what happens with straight cardio!!!
I have been sick for the last month now I have the the cheat your way thin program and now armed with these latest updates, I am looking forward to getting started. look forward to your next updates Joel.
Alan
I do lots of cross country biking…highways and sanded roads. up and down hills…does this fit into this type of training. I go a minimum of 12 miles an outing. between 13 and 15 mph on average.
I’m with you 100% on the efficiency of HIIT. Although I enjoy long distance jogging out in the nature (you couldn’t get me on a treadmill to do it!), I have practically given it up because it was too hard on my knees. 18-minute HIIT session does not seem to overload my knees and I feel as exhausted, if not more so, than after a 60-minute jog. However, I wanted to flag you on the quantification of the efficiency of HIIT over steady state cardio. Unfortunately I have not had a chance to read the original research paper myself, but Tom Venuto made an excellent post on the very same paper that you may want to check out here:
(http://www.burnthefatblog.com/archives/2008/04/steady_state_cardio_proven_5_x.php). It appears that the “9 times more” claim was something that the authors assumed to relate to the energy cost between the two types of training but it was not supported by the actual fat loss results. Actually, neither group lost practically any weight over the test period. So, Joel, could you please check the study out and clarify to your readers these often misquoted stats? The message is loud and clear: HIIT is more efficient but it’s not that easy to measure by how much. -Thanks for these great posts!
Turbulence Training from Craig Ballantyne & Zach Evenesh’s program et vous ROCKs!! >>Speed work followed by deccelarations(to Jog) then hiit(it)again. Awesome poly-chain/metabolic resistance training created.
Thank you Joel for putting it all together w/—>>these quys mentioned, as well as–>>your clear ways to keep optimal met. training going 24/7 with your CTL.
Way to bring-it!! No doubt.
Thanks for the info, can’t wait to see the workouts.
Thank you Joel, I am learning soooo much from you and I eagerly await all of your updates. I have lost 101 lbs. over the past year but I still have a high body fat%, I did not do very much exercising while losing (which I really regret!). But I was so very out of shape. Recently I had started walking on my treadmill but I had to constantly slow down to rest every so often, I guess my body was helping me without me knowing it ; ) Keep up the great service you are doing by sharing your knowledge. You are such a great inspiration, I said it before and I will say it again…YOU ROCK!!!
I just started HIIT … I could cruise along with my (very) slow jog forever … and I thought I was doing a good thing. I would jog a few times a week for 90 minutes or more, keeping my heart rate between 65-85% of max … though truly, it was always closer to the 65%. I tried HIIT and wow! I felt like I had had a WORKOUT after 20 minutes. And I lost a pound the next day. I am super-interested in the metabolic workout as I know I need to do weights, but I am not willing to spend more than 30 minutes or so lifting. I want short and intense – help me out!
i added some tabatta training then continuous, and i am on a low carb diet all the week , then i have a cheat day on Sunday in order to raise up the leptin hormone , and waken up my metabolism, it seems working :) and i have to loose 2 % more to achieve my goal , which is 6 %
Fascinating STUFF!!!!! I can’t wait to hear about your new training programs.
CCC
Thank you Joel for the wonderful very educative articles.
I agree that wgts with cardio is the way to go and it makes exercising so much more fun, you don’t watch the timer go by every single minute, like with boring long aerobic sessions.
Can’t wait for the samples of workouts!
Personally I have never practiced any of these methods. However it seems as though you would need to be wearing a stop watch or timer at first to make sure you are getting that full minute of HI and then 30 sec of LI. as a beginner how do you start this process, something easy and not so mind taxing counting time that you miss the benefit of the actual exercise. For the record I do not run/jog for physical reasons, however I can rollerblade can this be used in that same model?
Can’t wait to hear more about to metabolic resistance training. I need all the help I can get! I actually managed to get up early enough yesterday morning to do HIIT, but not today.
The exercise example you gave in the Cheat Your Self Thin was very helpful for me. I do a little routine that I can do in the comfort of home and for me it works. I can add weights to do with it and see how that goes. Your Plan is wonderful. I am now 2 inches less on my waist. Every thing you give us adds up to helping get where we need to be. I am a Diabetic and although I do the small meals it was not doing much for me. I had started working on a plan myself, but then You came Joel and things are really looking better. Thanks for sharing, not thinking about making money and taking time to give us great information.
I’m a believer! Would love some example workouts of metabolic resistance training!
Great Article. Love that you posted the studies to back up your claims. Can’t wait for your sample training sessions.
I just added the HIIT 3 days ago after reading the blog to my cardio routine that I have been doing for over 6 months. I started sweating without getting exhausted and could feel the burn through out the day. My energy level has gone up too. Thanks Joel!!!
@Maria – Brittain,I roller-ski as my primary form for aerobic- distance-work, for its low impact quality.
>> Whether I go w/or w/o watch I make sure to go maXimum-medium-moderate- exertion in attainable sequences. If that is useful. (I)hope it is.
I would agree with you Joel, both types of workout are awesome and it’s mostly how I train now. I also do a heavy lifting workouts quite often to complement my overall workout.
I’m so happy that you are sharing this info Joel, this is how I train all my clients and myself, and after reading some of the earlier posts, I realize that a lot of people don’t have this info yet.
I am amazed that I still get clients that think they should work in the “fat zone”, which is a bunch of bull, but we need to get people to understand that it doesn’t work. Thanks for spreading the word!
Excellent info! Its always nice to have something you believe in so firmly validated by science!
As a former distance runner, doing lot of marathons; I now focus on interval workouts. I have more energy, less pain and less boredom. Its easier to get motivated to go do the interval workout ,than trying to plan for a 2+ hour training run.
Joel,
I can truly attest to the fact that the results of high intensity work outs far supersede those of slow cardio. I used to do slow cardio and with all my dieting I would loose a little weight and just could not go further. Now with the high intensity work outs accompanied with my new found way of eating I am finally getting the results I have wanted.
Thank you soooo much!! I look forward to getting your next update and some sample exercises.
Joel, I am a personal trainer and i myself had such a similar situation to your story! I love everything you have taught so far, and I do already implement these training techniques with myself, and my clients and it definetly works, i love the way you explain everything so i quote you often :) thank you for all of your help and I am excited to hear some more examples!
Hey Joel
Cheers for supplying all this information – I personally am only 16 and dont have a job so i cant afford the expensive programmes available on the internet, so an added thanks for doing this (Y)
I am big into learning about fitness and can happily talk about muscle building or fat loss for hours on end, Ive read almost all the free fat burn stuff I can find on the internet and after trying a bit of each, despite this being the hardest style you get maximum results. So your totally bang on dude.
When I first started going to gym I often wondered about the people I saw everyday who spent so much time on the cardio equipment – elliptical trainers, treadmills, bikes, steppers and rowing machines. Some people where spending 1 to 2 hours here, never going never the weight room, and they never changed shape! I was new to gym, knew nothing, but I was following the BFL program out of my book, and I just did what Bill Phillips said, which is where I heard about HIIT. I’ve used it ever since, and soon my body changed shape in a very pleasing way compared to all those “cardio”junkies, so I know it works! Would love to see your routines for variety, Joel!
Joel,
I love the supportive research that you included with this article. People are so focused on the “research” and “proof” of everything, that sometimes they end up turning a blind eye to the real-life results that they see in front of them.
I personally am even more in favor of metabolic resistance training, especially in the form of barbell complexes or kettlebell circuits. Interval training is great too, but even then I rarely do just sprint. I generally will peroform sled or prowler pushes instead. Or I will combine weights with an interval training.
For anybody interested, an example of a workout I have done in the past is:
At least 2 people are needed. One person performs circuit, one is in the truck.
Hang Clean x 5 w/ 135-185lbs, immediately followed by a truck push for 20-40 yards. Slowly walk the truck back (sometimes have the person in the drivers seat drive the truck back). Switch people. If this was just a GPP workout, we generally we did no less than 5, but no more than 10 sets. If it was in addition to a weights workout, we would do about 3-5 sets depending on energy levels.
About a year ago I changed my workout to metobolic resistance training and am happy with the results. I used to be very careful to rest between each set. Now I don’t rest between each set and can see great results. I have more definition to my muscles.
Interval trining is all ive done for about 3 years with my weight taining. Its the only way i train. I work up a great sweat. I thing its fun and the only way to train.
I’ve been on Cheat Yourself Thin for a week and have lost six pounds (mostly water weight, of course). Soon we’ll see if I do my usual when I start a new diet program: lose ten pounds and then plateau for literally years. I’m hoping you are right about the cheat method preventing plateaus! How about exercise suggestions for people with physical limitations? I am 68, and do two weekly two-hour sessions of Exercise and Cancer Recovery (seven AND two-year survivor). I walk about an hour on other days. I have a heart condition, so I can’t do high-impact, high-stress exercise.
Both metabolic resistance and interval training examples are interesting to me. I typically just run for fat control and use small weights for lean muscle build. I am very interested in how to improve my routine. Particularly if I can burn up to 9 times more fat in the same amount time.
Masn I need to know example of this type of exercises
A few years ago I found a program called “The Firm” which exercises cardio with weights. I would do it in the winter, then in the summer abandon it for my running. Maybe I should go back to it.
I love interval training, so I will look forward to your ideas, because to be effective they say you have to change very often, right?The best part is that it seems so fast and less boring.
thanks
josephine
OK . . . good article . . . but as always . . . balance and perspective are important.
STUDY RESULTS MEAN NOTHING. You really have to read the actual study AND the opinions of those who criticize it . . . not just the glowing accolades of someone who is using the study to prove a point.
AFTERBURN MEANS NOTHING. Afterburn, smashterburn . . . who cares? It’s all about calories in versus calories out. If you get that 38 hour afterburn but also get a huge case of the munchies and overeat . . . good bye benefit.
The mind is the strongest muscle. Use it.
Hi Joel, Thank you for all the great info. I would like to know more about metabolic resistance training. I do Interval Training simply because running aimlessly bores me to death. I’ve never tried metabolic resistance training though, and would like to give it a shot. Thanks,
ENOUGH SAID: LETS HEAR ABOUT IT
Believe it or not, I actually enjoy my low intensity cycling, swimming, and walking..mostly because it’s in the countryside, and I find it relaxing. But you are absolutely right about it doing nothing to burn fat. I do all the right things food wise, and could never understand – and nor could my friends – how I could still be fat despite the amount of exercise I get. Well now I know, and I would just LOVE some advice on high intensity interval exercising.
I’ve been trying to add interval training (sprinting then walking) into my exercise scheduel. Is this the type of interval training that produces the results indicated above? I’m interested in learning additional forms to incorporate.
I am stoked about the exercise some examples would be great!!!!!
What great information! Can’t wait to see what interval training ideas you have next week! Thanks!
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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...