I already do interval training, so can vouch for its results. But do the articles you mentioned take a woman’s metabolism and hormone levels into account? Women have a higher level of estrogen, which makes it harder to lose fat. Do you have any exercises to offset this? If not, what can be done?
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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Tremblay A, Simoneau JA, Bouchard C.
Impact of exercise intensity on body fatness and skeletal muscle metabolism.
Metabolism. 1994 Jul;43(7):814-8
Have you read this study? The interval group only lost 9mm (yes milimetres not percent) of overall body fat.
I still agree that interval training is a better choice though for fat lose, but that study didnt actually show the outstanding results that many think it did.
Joel isnt this like the 5th time you have put this blog post up??
Hey Joel, could u also give some MRT sample programs? I’m very interested in this type of thing =)
Have this argument all the time with my girlfriend (she is a runner) and I tell her that doing long distances all the time is not as effective as doing intervals. She swears by her running though….She claims its intervals doing 6 miles because her run has a lot of hills included in it. What is your take on this Joel ? I personally have been doing the Xtreme Fat loss challenge along with the interval training that came with the program and am on day 18 and have lost 20 lbs far. I do feel that doing metabolic training on a daily basis takes quite a toll on the body though….
GREAT information Joel! Nothing like some peer reviewed research to back up your training strategies. Thanks for the share!
Couldn’t agree more Joel. There are simply too many studies to refute the impact of high intensity work!
I read something smiler to this about a year ago. Before that time, the only cardio I did was endurance running which I hated with a passion that could make the whole gym implode. It was (and still) to me the most boring thing ever. But I did it because I had to do something. Then I found an article on interval cardio and tried it out. I had never been so happy in all my life. Not only did I enjoy it more, but it got me breathing hard and actually made me sweat which is not an easy thing for me to do.
Im also reading about interval training but never exactly sure what or how to do it?
I just love your down to earth style Joel. You use simple english to explain the various studies you are so through about reading. I look forward to some ‘examples’ of both MRT & HIIT workouts if you choose to provide/develop them.
If i like running a great deal and based on calorie count i burn an average of 275 calories when i do a 15 minute run and then go do weight training/resistance on average i lose at least 3 lbs a week and this i just started in the past two weeks. If your workout yields bettere results i am all ears
Could you give some examples of metabolic resistance training workouts also I would like to mix it up a little. Thanks!
Gentlemen, any additional workouts will be GREATLY APPRECIATED… I’ve got a basic rule which is–NEVER REPEAT A WORKOUT! Therefore, if you’ve got new stuff… I wanna see it!
Thanks, Joel… Keep up the good work…
I’ve been a runner for 30 years.
I’ve been 135lbs and very low bodyfat.
I interval trained 3 times a week then, but I was a miler.
Now I’m a marathoner, I don’t interval train so often.
Now I’m 170lbs and prone to injury.
I might try a diet of interval training again, see if it takes of the pounds
Hi,
I liked your article, very useful information. Just wondering how long should the intervals be and how many times do I repeat them. Can’t wait for some examples. — Thanks
I can tell a big difference with your circuit style of workout. Endophine high lasts for hours after every one! Thanks
sounds awesome…please give me more info!!
My husband & I would love to try it.. :)
I am looking forward to some tips on interval training. I have been trying to explain to my roommate that her slow-go workout is not helping her in the long run. After your recent articles I think she is finally starting to get it.
Wow, that’s awesome! I could always feel interval training working really well, but it’s nice to hear it backed up too!
Joel,
They both work! I added interval training to my gym workout and intensity training to my cardio days at the beginning of June and it has made a difference! My weight loss has been about the same for the last three months, but, so far this month I have taken a half inch off of my waist! That measurement had barely budged the two previous months! Thanks for helping me off that plateau!
I,m with a few of these people give me some examples of what exactly metabolic weight training looks like
I always love a new workout idea to mix things up :) Especially when I’M kinda down and not feeling that great. Here’s my commitment to try whatever you suggest!
Love all this info you’re giving out, keep it coming!
Thanks a bunch!
Looking forward to some ideas about ‘how’ to do this. I’m beginning to adopt some of your ideas and Roman’s ideas and am ready to take it full force and get in shape!
Ok – I have been reluctant to get back into cardio while doing machine muscle building (recalling the BoFlex axion to NOT add cardio while doing the 6 week workout, reduced calorie weight loss regime), but feeling guilty about no cardio. I need examples of the metabolic resistance training techniques.
Joel…which one is better? intervals or metabolic resistance?
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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...